Hurdling Drills to Isolate the Lead Leg

All Clear!

Hurdling is a track event that requires speed, concentration, and agility. A hurdler must be able to pace themselves within the proper rhythm to jump the 10 hurdles staggered along the track, lest these hurdles come crashing down, severely slowing the runner’s speed. While there is no penalty for knocking the hurdle down with the feet, if it is proven that the hurdler knocked the obstacle with their hands or exits their lane because of hitting a hurdle, they will be disqualified from the race.

Lift from the Hips

When hurdling, the runner doesn’t simply jump over the hurdles. Rather, they must perform a hip adjustment in order to raise their lower body over the obstacle. After crossing the barrier, they must snap their lead leg down approximately 3 feet in front of the hurdle.

The men’s hurdle race depends on accuracy of hurdling technique, whereas the women must rely more on speed between the hurdles. Women’s hurdles are on average 15 centimeters lower, making them slightly easier to jump.

The best way to ensure hurdlers are performing with perfect form is by running a series of hurdling drills at every practice. Hurdling drills should take place after the warm-up and before or during the conditioning series.

Leg Isolation Work

Certain hurdling drills work on isolating the lead and trail legs for their functions in clearing the hurdle. First, here’s a drill for the lead leg. To set up this drill, place between six and eight hurdles set at lower than race height on the track. Leave approximately three average strides between each hurdle.

This drill is not actually performed on the hurdles. Rather, the hurdler jogs alongside the hurdles, and performs the clearing motion when they reach each hurdle only with their lead leg. Make sure the runners don’t forget to use their arms, keep their hips and heads up throughout the drill.

After the lead leg isolation drill, hurdlers need to work on their trail leg technique with the trail leg isolation drill. The drill is set up the same way as the lead leg isolation drill- with six to eight shorter than race height hurdles approximately three strides apart on the track.

At the beginning of the drill, the hurdlers walk alongside the hurdles, except this time they only perform the clearing motion with their trail legs. Again, it is crucial that the hurdlers keep their hips and heads held high throughout the drill so that they can watch for the next hurdle. Increase speed only if perfect technique can be maintained.

It’s also important to include some hurdling drills that focus on stride pattern, since falling out of stride is one of the major causes of knocking over hurdles. For this stride pattern drill, set up at one orange plastic cone 7-8 strides from the start of the race, and between 5-7 cones three strides apart. Have each person run the track focusing on running 7 clear strides to the first cone and a flowing 3-stride pattern afterwards. Adjust the cone distance to suit the hurdlers.

Mitch McCann has been coaching track and field for well over a decade. He publishes all his track workouts and practice plans online for other coaches. You can visit his website be clicking on the link below:

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