Hurdles Teaching Progression

by Rob Lasorsa, M-F Athletic

Methods of Establishing Lead Leg

1. Kick a ball.
2. Lean forward until off balance, forcing to take a step forward.
3. Coach gives a slight push from the back, forcing the athlete to step forward.
4. Knees to hands placed by chest.
5. Run over barriers (like Banana Steps,  Plyometric Power Hurdles or Smart Hurdles).

Trail Leg Development

Left Lead Leg - stand in front of and to the left of a low power hurdle or banana step.

Right Lead Leg - stand in front of and to the right of a low power hurdle or banana step.
 
- Hands on hips: Walk to banana step/power hurdle; clear trail leg over banana step/power hurdle.
 
- Hands in front: Walk to banana step/power hurdle; clear trail leg over banana step/power hurdle.
 
- Arms moving in unison to walking steps: Walk to banana step/power hurdle; clear trail leg over banana step/power hurdle.

 Key points:
  - Trail leg knee should lift under arm pit.
  - Arm pulls back and around as trail leg passes over banana step/power hurdle.

- Jog to banana step/power hurdle; clear trail leg over banana step/power hurdle.
 
Repeat entire sequence moving to a larger banana step, or power hurdles set slightly higher each set.

Lead Leg Development

1. High knee marching, hands in front of the chest, lifting lead leg only.
2. High knee marching, hands in front of the chest, lifting lead leg only and stepping over small banana step/low power hurdle
3. High knee marching with both legs, hands in front of the chest.
4. High knee marching with both legs, hands in front of the chest, step over small banana step/low power hurdle.
5. High knee running, hands in front of chest, step over small banana step/low power hurdle with lead leg.
6. Normal high knee running, step over small banana step/low power hurdle with lead leg.
7. Repeat entire sequence moving to larger banana step or setting the power hurdle higher each set.

Lead Leg and Trail Leg Development

Place a power hurdle at 27" on trail leg side.
Place a 5" banana step on the lead leg side.
 
- Hands on hips: Walk to hurdles; clear lead leg over short banana step and trail leg over higher power hurdle.

- Hands in front: Walk to hurdles; clear lead leg over short banana step and trail leg over higher power hurdle.

- Arms moving in unison to walking steps: Walk to hurdles; clear lead leg over short banana step and trail leg over higher power hurdle. Repeat drill jogging to hurdles.
 
Repeat entire sequence for several sets, gradually raising the height of the lead leg hurdle until it is even with the trail leg barrier.
 
REPEAT ENTIRE SEQUENCE USING TWO OR THREE HURDLES.

Teaching Stride Patterns

Set up "shuttle hurdle" relay with the hurdles the same distance apart, but of all different heights. (Do not be concerned about clearance technique or strides between obstacle).
- This is great to do if dealing with a large group of hurdlers
 
Place pairs of small banana steps 3' - 6' apart (side by side). Start with 3-4 sets of banana steps and gradually progress to 10 sets of banana steps. Have 5 meters between each pair of hurdles. Have athletes run side by side clearing the small banana steps while keeping three strides between each banana step.
 
Replace small banana steps with larger banana steps or power hurdles set at a low position. Repeat runs.
 
As the athlete becomes more proficient, gradually move the height of the power hurdles up.
 
Repeat entire procedure moving the distance between pairs of hurdles to 6 meters, then 7 meters, etc., until reaching the proper distance between the hurdles.

Hurdle Distances

Men/Boys 110m hurdles:
39" high
13.72m (45') to the 1st hurdle
9.14m (30') between each of the 10 hurdles
14.02m (46') to the finish line

Womens/Girls 100m hurdles:
36" high
13m (42'8") to the 1st hurdle
8.5m (27'10.5") between each of the 10 hurdles
10.5m (34'5") to the finish line

Starting Out of the Blocks and Strides to the First Hurdle

If taking 8 strides to the first hurdle, the lead leg must be placed in the back block position.

If taking 7 or 9 strides to the first hurdle, the lead leg must be placed in the front block position.

Set proper distance to the first hurdle. Work on starts to the first hurdle using a small banana step and gradually working up to the proper height. After proper steps are achieved, time each rep.

Set up 2 hurdles, then 3 hurdles, etc.

- Proper steps and clearance of the first hurdle is critical. The athlete should be upright 4 strides after coming out of the blocks. (9 steppers can afford to be upright after 5 strides).

Various Thoughts and Ideas

An athlete "runs" the hurdles and does not jump over each hurdle.

When trying to develop 3 step stride patterns teach the athlete to think about a "big first step" after each hurdle clearance.

Athletes should think of the hurdle race as a series of 10 meter sprints (one hurdle at a time).

Eventually athletes should take off 6-7 feet before each hurdle and land about 4 feet beyond each hurdle.

Critical spots are the first and seventh hurdles. The stride pattern and clearance of the first hurdle sets up the rest of the race. The seventh hurdle is the point where many young athletes seem to fatigue and technique falters. This will become more efficient as athletes' conditioning increases.

Remember that there is still some distance between the last hurdle and finish line. Many races are won or lost during the final few strides of the race.

Be innovative! Develop your own drills and teaching sequences that will help athletes learn how to hurdle.

Stride Chart for 400 Meter Hurdles