Hurdle Speed Workouts
Drills and Training
Hurdle speed workouts- technique
Wall drill (lead leg)
Stand 4-5 ft. from wall with short box between athlete and wall. Drive lead leg forward and lean so you end up with the foot against the wall. The box will not allow hurdler to straight leg his approach.
Forces hurdler to get lead leg down and get better turn over. Also helps hurdler who has trouble getting 3 steps.
Helps get lead leg up quicker and helps when a tail wind pushes them closer to hurdle in a meet.
Trail leg w/partner push
Partner holds foot and knee and PUSH it thru to front of hurdle
Partner trail leg resistance
Athlete leans against a wall with trail leg back. Partner gives resistance to trail leg pulling through then pushes knee all the way to the front.
One step drill (lead leg)
6-8 hurdles approx.. 7-10’ apart- must bring lead foot down, take one stride, then take off over next hurdle – x5-8 sets
Hurdle speed workouts- endurance
5 step endurance hurdle drill
5 step drill over 12 hurdles
5 step drill
Over 4-6 hurdles- 5 step between (easy, easy ,fast, fast ,fast)
10 sets with 60-90 second recovery
14 hurdle drill
Set 14 hurdles 8-10 meters apart
3 step x4-5 times- walk back
Ladders
Sets of different hurdles- hurdles 1-3-5
10 sets with 60-90 second recovery
Hurdle speed workouts- to the first hurdle
Good Monday drill +300m
From blocks 5 x 1 hurdle, 4 x 2 hurdles, 4x 3 hurdles
1x 300m 90%+ (no hurdles)
Jamming drill
Hurdle 1 at same distance- move #2 1’ closer, #3 2’ closer #4, etc.
Sprint 30+ meters then go over last 4 hurdles
Chase drill
3 hurdlers in blocks. One starts when he says GO and the others must chase and try to keep form- over 2 to 3 hurdles.
Speed between hurdles drill
Use only hurdles #1,3,5 . 1st hurdle at regular spot,#3 set 4’ closer to 1st, #5 is 8’closer to 1st -builds speed between hurdles
3 hurdles and start
Block start over 3 hurdles + 50 meter
Hurdle speed workouts- with multiple hurdles
Steps between hurdles
3-3-5-5
5-5-3-3
3-5-3-5
3-3-3-5-5-5
-coach can vary height and distances
3 step – 5 meter drill
Set hurdles at 5 meters, use 3 steps
10 step to first hurdle drill
Start 16.5 meters from first hurdle -(2.78m back of starting line)
Purpose to increase velocity over hurdles # 2-3-4 or more
1-3 5 sprint hurdle drill
Use 7 sprint strides between hurdles- set #3 hurdle 3 feet closer to #1 and set #5 hurdle 8 ft. closer to #1.
5 step drill
Over 4-6 hurdles- 5 step between (easy, easy ,fast, fast ,fast)
Last 4 hurdles
Sprint first section of the race and go over the last four hurdles
8 hurdle drill
8 hurdles at regulation height then sprint 60 meters off #8
Hurdle speed workouts- sample training sessions
- Starts over 3 hurdles x3
- Starts over 4 hurdles x3
- Starts over 5 hurdles x3 (3 to 4 minutes rest between each start)
- 5 sets x starts over 5 hurdles (3 to 4 minutes rest between each start)
- Lead leg over hurdles x3
- Trail leg over hurdles x3
- Over the hurdles x6 (90 second recovery)
- 4 sets x starts over first 5 hurdles (90 second recovery)
- Starts over 3 hurdles x2
- Starts over 5 hurdles x2
- Starts over 7 hurdles x6 (3 to 4 minutes rest between each start)
Lowering hurdles (men)
1 x 10 hurdles at 39”, 2 x 6 at 36” 2 x 3 at 36”
or
1 x 10 hurdles at 39” 1×10 at 36” 4 x 6 at 36” (10 minute recovery)
Hurdle training and rhythm
High hurdlers need to focus on a fast rhythm.
It’s easy to get caught up in just your hurdling and staying in a comfortable rhythm.
Your athletes need to learn to break through that comfort zone and be a sprinter.
