Curtis Taylor
EOYDC/Merritt College

Teaching the Hurdles and Progression

I. Standing Hurdle Mechanics

  1. Work Both Legs as Trail and Lead Without Hurdles Using Wall or Fence

B. Trail Leg
1. Emphasize Closing the Angle
2. Emphasize Keeping the Knee Up (Knee higher than foot)
3. Emphasize Finishing with the Knee and Foot Pointing Forward
4. Emphasize Keeping the Toe Up with all Movements

C. Lead Leg
1. Lead With the Knee to the Hurdle, Then Extend
2. Keep Slight Bend in Knee
3. Extend and Paw the Ground/Track
4. Finish Up Tall

D. Lead Arm
1. Bent and Coming Up Toward Eyes for Men/Boys
2. Straighter and Racing Towards Foot for Women/Girls
3. Direction for Both Should be Forward and NOT Crossing Midline
4. Both Should Snap Back Down and Around Trail Knee

E. Rear Arm
1. Should be Bent and Held At/Or Near Hip
Once some technical proficiency has been accomplished, these drills can be done using a hurdle. The recommended height is 24-30" for Women/Girls, 27-33" for Men/Boys

II. These Drills should Progress As Follows

A. To Walking Over Hurdles
  1. Set Up 5-7 Hurdles of the Same Height With The Bases Touching Each Other and Walk Over, Staying Up On The Toes. Put Emphasis on the Trail Leg Pointing Towards the Next Hurdle with The Toe Up.
2. With Hurdles in the Same Position, Skip Sideways over the Hurdles Emphasizing the Lead Leg Mechanics. Be Sure to Switch Directions.
3. Set the Hurdles 6-8m Apart and Walk Over
a. Trail Leg
b. Lead Leg
c. Over the Top

Again, once technical proficiency has been accomplished, the 3rd set of drills with the spacing can be done with a skipping or jogging motion. Also, remember to keep the hurdles low, 24-30" for the Women/Girls and 27-33" for the Men/Boys. Stress the initial technical considerations.

At this point, if the technique remains clean, the athlete can progress to running 8 step drills. With emphasis on snapping both the lead and trail legs down over the hurdle and focusing on proper arm action. All of the following drills can and should be done in spikes.

At the lowered height (24" for W/G and 27" for M/B) set the first hurdle at 1 meter less than normal spacing for men/women. (12 or 12.71 meters) and set cones 5m past the hurdle. Have the athlete(s) stride up at a controlled pace and be aggressive into and over the hurdle and run off it to the cones. As they become more proficient at this drill, the heights can be raised to 30" for W/G and 36" for H.S. boys and 39" for men.

Following Progression, the next step would be the 5 step drill. Set up 5-7 hurdles with the run in distance from the previous drill and normal spacing (8.5m for W/G and 9.17m for M/B). Stride in as in the previous drill w/8 steps and snap down both trail and lead legs over each hurdle and get 5 steps between each hurdle. This should be more of a shuffling action than an all out sprint. Remember to place emphasis on the technical component over the hurdles with this drill. Keep the hurdles low and progress heights only as technical proficiency improves.
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