Lead Leg Drills:
|Drill #1|| Set up 5 to 6 hurdles and set the hurdle height lower than race height; so ladies 30" and men 33" - 39" (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground.|
|Drill #2|| Set up 5 to 6 hurdles 6 to 8 feet apart (distance will change pending on the person). Set the hurdle height lower than race height; so ladies 30" and men 33" - 39" (height will increase the better you get). Practice snapping your lead leg over the hurdle and back down to the ground, but this time try to take three small steps before you reach the next hurdle.|
Trail Leg Drills:
|Drill #1|| Take a hurdle: Ladies place the hurdle at race height. Men place the hurdle so that it is even with the bottom of your groin. Lean forward as if you were hurdling grab hold of a fence, wall, or another hurdle. Place you lead leg beside hurdle and snap your trail leg over the hurdle.|
| Common Hurdler Problems |
|- 4 step to 3 step transition|| * First, the hurdles must be brought in closer. Shorten the distance between the first and second hurdle so that you can 3 step without bounding.|
* Use your feet to walk off the distance you moved the hurdle from the original marks, now walk off the same distance for all of the other hurdles.
* Run these in practic till in feel like you are getting too close to the next hurdle then move all the hurdles a step forward.
* The transition takes time, do not force the 3 step, so "just run" go over the hurdle with what ever leg comes up. Eventually 3 stepping will occur by itself.
|- Catching Trail Toe on the hurdle|| * This can be minimized by using Trail leg Drill #1 in your bare feet. After you hit your bare foot on the hurdle a couple of times you will begin to hold it up.|
|- Slow Trail Leg|| * This is a hard problem to fix, it can be help by using trail leg Drill #1. Concentrate on pulling the trail leg through fast and bring it down quickly.|
* Closing the door, it is a technique with the arms. Bring your lead arm back keeping it close to the body and pull it back as if you were closing a door.
|- Too Close, to the Next Hurdle|| * One reason this can happen is that the lead leg is not being driven down fast enough when the pervious hurdle is cleared. Using Drill # 2 of the lead leg drills will help this problem.|
* Another reason is that the hurdler is leading with their toe instead of their knee. Prace bring the knee up before extending the leg.
***Most problems can be helped by just concentrating on one part of hurdling. example: leading with the knee***
Hurdling: Tricks of the Trade Copyright 2014
Disclamer: I decided to create this webiste to share all of the information that I have gained over my eight, plus, years of hurdling and sprinting.
I have no certification for coaching and all of this information is what I have learned from experiences and other coaches.
-This page was inspired by "King Eddie" (Mr. Phillips).