1. Ryan Mahoney USA Track and Field Level 1 Instructor
Hurdle Events
Ryan Mahoney
USA Track and Field
Level 1
Instructor

2. Introduction and Philosophy
Hurdling is sprinting with rhythm !
Our focus, first, last and always must be establishing and maintaining SPEED between and over the hurdles!
While this may sound over simplistic, to often we all see novice hurdlers and novice coaches as well wasting a great deal of training time trying to learn or teach hurdling techniques when the time could be spent much more wisely on running and sprinting technique.
To simplify again If they can’t sprint with some kind of efficiency they will NEVER be able to hurdle with any.

3. Rules For Competition Start - same as sprint Placement of hurdles
Intentionally knocking down a hurdle results in disqualification
Trailing the leg or foot alongside the hurdle results in disqualification
Type of Race
Height of Hurdles
Distance of Race
Distance to First Hurdle
Distance Between Hurdles
Distance From Last Hurdle to Finish
Men’s High Hurdles
39”
110 Meters
15 Yards
10 Yards
14.02 Meters
Women’s High Hurdles
33”
100 Meters
13 Meters
8.5 Meters
10.5 Meters
Men’s Intermediate
36”
300/400 Meters
45 Meters
35 Meters
10m - 300
40m - 400
Women’s Low
30”

4. Full and Complete Warm-up Prior to Hurdling
Safety in Hurdling
Hurdle Construction
Hurdle Placement
Training Surface
Full and Complete Warm-up Prior to Hurdling

5. Eight Factors in coaching hurdlers
Speed
Rhythm
Technique
Flexibility - includes range of motion
Strength
Stamina to maintain proper technique
Mental toughness
Body Type (only factor we can’t improve)
The only factor that we are not able to improve upon or enhance is body type!

6. Teaching Progression For The Hurdles (Stage 1)
Sprint Mechanics
proper running form
Static Half Hurdling - Lead Leg
wall drill
Static Half Hurdling - Trail Leg
Full Hurdling Action
Walkovers
*Master these drills first using full height or near to it hurdles

7. Teaching Progression For The Hurdles (Stage 2)
Start to first hurdle
Must be FULL SPEED!
8 Steps
Dynamic Half Hurdle Drills
3 and/or 5 Step
Rhythm over the top
3 and/or 5 step
1 Step Drills
Half hurdling
Over the top
3 Step Drills
Keep hurdles in

8. Teaching Hurdle Technique - Fundamental Mechanics
Sprint over the hurdles
Accelerate into takeoff
Lean forward at takeoff
Eyes up, focused on next hurdle
Lead with knee to hurdle
Don’t allow the beginner to jump, lower the hurdles and even have them run over turned hurdles or use training hurdles until they become accustomed to sprinting and not jumping
Always have them look ahead to the next hurdle rather than down
Emphasize good sprinting technique this will keep arms in and the body in a good lean to the hurdle
The lead leg should not be forced to straighten but will do so naturally as the hurdler clears the hurdle

9. Technique Checklist Head and Chest Lead Leg Trail Leg Lead Arm
Between Hurdles
As coach you should try to observe from the side at a diagonal angle this gives you an excellent spot to see any errors in technique.
If you just watch from the side you might miss a slinging lead leg and from head on you might not be able to see if the forward lean is enough.

10. Head and Chest Chest on thigh / chin ahead of knee (men only)
Head in normal sprinting position
Eyes focused on next hurdle
Shoulders level and parallel to hurdle
Maintain forward lean until foot makes contact
Hurdling is really only sprinting with an exaggerated step every so many strides. The more we have the athletes work on sprint mechanics the better they will be able to hurdle

11. Lead Leg Drive knee to the hurdle Toe pulled back
Snap leg down when heel reaches hurdle
Leg straight to hurdle
- over and down
Drive off ball of foot

12. Pull knee over hurdle, push foot to track
Trail Leg
Knee under armpit
Heel close to hip
Toe pointed forward
Pull knee over hurdle, push foot to track

13. Lead Arm Eye level at takeoff Elbow parallel to lead knee
Arm bent at 120 degrees during reach, and pull back
Hand sweeps back below trailing knee

14. Between Hurdles Vigorous drive off hurdle into long first stride
Good high-knee sprint action on balls of feet
Slightly shortened last stride to hurdle
Full extension of take off leg

15. Start to First Hurdle Use a normal sprint start from blocks
Highs 7 to 9 strides to first hurdle Intermediates Boys 21 to 23 strides to first hurdle, girls 22 to 25
Even number of strides to first hurdle - lead leg in back block
Odd number of strides to first hurdle - lead leg in forward block

16. Strides Between Hurdles
Highs - 3 strides
Intermediates - generally 14 to 17 strides for boys, 15 to 19 strides for girls
As fitness improves athlete will be better able to hold stride pattern to the finish
Make sure your athletes learn to alternate lead legs!
Do all drills using both legs as the lead!

17. Curve and Finish Hurdling the Curve Left leg preferable
Clear in the center of hurdle
Run-in to the Finish
Accelerate into the last two hurdles and through the finish
Maintain poise
Talk with your athletes often about staying in the center of the lane on the curve and also about maintaining their poisethrough the finish we have all seen races both won and lost in that final 10 meters!

18. Hurdling Drills Single Hurdle Timed First Hurdle Wall Drill
Stride Drill
Quick Hurdles
Timed 200’s
400 Halves
300 Sprint
Odd Distances

19. Hurdling Drills (continued)
One Step between Hurdles
Pace
Stride Consistency
Alternate Sprints
Curve Running
Alternate Lead Leg
Endurance Hurdles
Hurdle Ladders

20. Major Hurdling Faults Inconsistent Approach Slinging Lead leg
Off balance on top of and coming off of the hurdle
Floating over the hurdle
Loss of speed between hurdles
Lack of endurance
Chopping steps

21. Inconsistent Approach
Single Hurdle Drill
Timed First Hurdle Drill
Pace Drill using the Touch-Down Time Chart
Stride Consistency Drill

22. Slinging Lead Leg Single Hurdle Drill Quick Hurdle Drill Wall Drill
One Step Drill
Line Drill

23. Off Balance Lead Leg Drill Trail Leg Drill Quick Hurdle Drill
One Step Drill
Wall Drill
Line Drill

24. Floating Lead Leg Drill Trail Leg Drill Single Hurdle Drill
Quick Hurdle Drill
One Step Drill
Wall Drill

25. Loss of Speed Pace Drill using two, three and four hurdles
Stride Drill decreasing the number of strides between hurdles

26. Lack of Endurance Timed 200’s 400 halves 300 sprint Endurance Hurdles
Hurdle Ladders

27. Chopping Steps Odd Distance Drill Stride Consistency Drill
Alternate Lead Leg Drill

28. Training Summary
Pre-season emphasis on building endurance, increasing strength, and enhancing rhythmic skills
Early season emphasis on sprinting and hurdling drills
Mid-season emphasis hurdle and sprint stamina, drills at full speed
Late season emphasis technique, low volume, recovery, and racing

29. Typical Workout Warm-up should be at least 20 minutes up to 45 minutes
slow jog of at least 800 meters
dynamic stretches (range of motion stretches) leg swings, arm swings etc..
partner assisted/isometric stretches
hurdle and sprint drills
limit static stretching in warm-up
Workout - depending on where you are in season
bounding and plyometrics
hurdle drills
sprint and/or hurdle repetitions or intervals
Weight training weight, reps and exercises depend on where you are in season
circuits
Olympic lifts
Warm-down
jog at least 800 meters
slow gentle static stretching

30. Pre-Season Workouts General Adaptation Phase
Monday - over distance and circuit training
Tuesday - Lead Leg, Trail Leg drills, Bounding
Wednesday - Endurance, First hurdle and Alternate hurdle drills and circuit training
Thursday - Lead leg, Trail leg, wall, and Stride Consistency drills
Friday - Over distance and circuit training
Saturday - hills
Sunday - rest

31. Early Season Workouts Specific Adaptation Phase
Monday - Endurance hurdles and weights
Tuesday - Single hurdle, Timed First hurdle, Line hurdling and Quick hurdle drills
Wednesday - 2, 3, and 4 hurdles, Curve running and weights
Thursday - Lead leg, Trail leg, Sprint drills and bounding
Friday - Hurdle ladders
Saturday - hills
Sunday - rest

32. Mid-Season Workouts Competition Phase
Monday - 2,3 and 4 hurdles plus 15 meters, First hurdle and Alternate lead leg drills and weights
Tuesday - Quick hurdles, one step, lead leg and trail leg drills
Wednesday - Hurdle ladders and weights
Thursday - extensive warm-up or rest
Friday - competition or over distance
Saturday - competition or over distance
Sunday - rest

33. Late Season Workouts Peaking or Specific Competition Phase
Monday - Pace, First hurdle drills and weights
Tuesday - Quick hurdles, lead leg and trail leg
Wednesday - Alternate lead leg and curve running drills
Thursday - One hurdle, Timed First hurdle drills
Friday - competition
Saturday - competition or rest
Sunday - rest