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Sprint Hurdling : The Basics

 
There are four phases : The Start, Hurdle Clearance, Running Between the Hurdles and The Finish.
 
- Experiment to find the most natural starting position to get to the first hurdle on 7 or 8 strides.
- When learning, set the hurdles at a spacing which allows you to get between them in 3 strides.
 
- The majority of your time should be spent on hurdle drills : walk overs, skip overs, standing trail leg drills, 5-stride and 3-stride trail and lead leg isolation drills.
- All training sessions should incorporate runs over appropriately spaced hurdles.
 
- All hurdlers must "run tall" on the toes and run fast.
- The knee of the lead leg must be driven at the hurdle first with the foot held back, then the heel is driven through to clear the hurdle and brought rapidly down as the hurdle is cleared. All time in the air is wasted.
- The thigh of the trail leg must clear the hurdle parallel to the hurdle rail with the heel behind the hip and the foot parallel to the ground.
- As soon as the thigh crosses the hurdle the knee moves round in front of the hip without dropping and the foot begins to reach for the next stride.
- All of these actions must be practised in walk-over drills and in isolation by running down the side of the hurdles.
 
- The arms move in conjunction with the legs, with the lead arm thrust forward parallel to the lead leg.
- Aim to run off the hurdle using vigorous arm movements and with no lowering of the hips. Don't sink after clearing the hurdle.
- After the final hurdle, the sprint to the line is vital with a dip finish and no slowing down until after the line is crossed
 
Hurdlers also need to develop speed, strength and mobility.
 
Hurdling demands commitment and patience. You don't become a good hurdler overnight. The skills are complex and take a long time to perfect. Using them at speed is very demanding and takes a great deal of practice.
 
Arnie
30/10/2004
 
Do not attempt to do any of these activities without qualified coaching supervision

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