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Hurdles Hurdling is a sprint race that is run over barriers. The faster and more efficiently an athlete can clear a hurdle and begin sprinting again, the faster his/her time will be. The athlete must develop the skill of stepping over the hurdle rather than jumping over it. Rhythm is the key to running a good hurdle race. The athlete who can clear the barriers with the least amount of stride alteration will be the most successful. The athlete should strive to use the same number of steps between each hurdle. The optimum is three. Basic foot speed is an essential ingredient for becoming a good hurdler.   Training hurdles that are collapsible and adjustable from low to higher are good for introductory and indoor training. Take block start position with lead-leg foot in rear block. At starting signal, run from blocks to first hurdle, keeping body erect while using good sprint form. Should have eight strides to first hurdle. Extend a slightly bent lead leg over hurdle and lift up on ball of the foot of the lead leg, using the opposite elbow and lower arm for balance. Drive trail leg over top of hurdle by turning the knee and foot outward, with the knee higher than the foot and the toes higher than the heel. Continue rotation until knee is up to the chest. Drive lead leg down to ball of foot. Bring trail leg through with foot directly striking track on ball of foot. Sprint between hurdles. Maintain consistent number of strides between hurdles. Sprint from last hurdle to finish line. Faults & Fixes Chart   Error Correction Drill/Test Reference Trail knee or foot hits hurdle. Trail leg needs to be parallel to the hurdle, and foot should hang down (need strong hip flexors). Do flexibility exercises for hip and surrounding muscles. Athlete lands too far away from the hurdle. Adjust stride length so athlete takes off farther from the hurdle. Practice with adjusted stride length — bring lead leg downward aggressively. Approach to first hurdle is irregular. Build confidence; build power and increase effectiveness from starting blocks (stay low, focus on first hurdle). Practice alongside hurdles, focusing on stride length and pacing.   Coaches' Tips For Hurdlers — At-a-Glance Tips for Practice Demonstrate clearing trail leg by standing with lead-leg foot on ground about 3 centimeters in front of the hurdle crossbar. Let athlete practice by walking beside hurdle and clearing lead leg only; repeat, clearing the trail leg only. Practice with three hurdles at first to master clearing both lead leg and trail leg. As athletes progress, have them run a five-step stride between hurdles, progressing to a three-step pattern between hurdles. Show pictures or videotapes of the total sequence of clearing the hurdle: approach, takeoff, layout, trail leg clearance, and landing. Always remember — it's a running motion over the hurdles, not a jump. Develop both legs as lead leg and trail leg until consistency in three- or five-step stride between hurdles is reached. Encourage extra stretching at home.   Tips for Competition Take two or three starts to first hurdle when on track warming up. Use visual imagery to practice going over hurdles and maintaining three- or five-step stride pattern between hurdles. Remember: A hurdler is a sprinter and should warm up like one.

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