Hurdle Training Progressions

 

Beginner Hurdle Step Patterns
3 Step Hurdling
8.00m or less between hurdles
1.90m – 2.00m at takeoff before the hurdle
.80m – .90m at touchdown after the hurdle
1.90m average stride between hurdles (less stride length than sprinting)

Set the hurdle distances to accomplish 3 step pattern

Hurdle Height Recommedations
Start low and build up
6 – 18″ for beginners 
24 – 30″ as beginners improve

4 step hurdle rhythm can help develop leading with the both legs

Girls/Women Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.00m apart
  • 12″ hurdles at 7.00m apart
  • 12″ hurdles at 7.30m apart
  • 18″ hurdles at 7.60m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.00m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.30m apart


Build up to 12 30 inch hurdles at 8.30m apart with proper rhythm 

100m Hurdle Race Simulation
100m Hurdles
30″ 12m to first hurdle and 7.00m (add 20cm between each hurdle)
30″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
30″ 13m to the first hurdle and 8.00m between hurdles x 3 hurdles

Boys/Men Hurdle Teaching Progression

5 Hurdles Novice Progression

  • 6″ hurdles at 7.50m apart
  • 12″ hurdles at 7.50m apart
  • 12″ hurdles at 8.00m apart
  • 18″ hurdles at 8.00m apart


Up to 12 Hurdles Advanced Progression

  • 24″ hurdles at 7.50m apart
  • 24″ hurdles at 8.20m apart
  • 30″ hurdles at 8.00m apart
  • 30″ hurdles at 8.20m apart


110m Hurdle Race Simulation Boys 39″ hurdles
110m Hurdles High School 39″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
36″ 13m the first hurdle and 8.20m between hurdles x 3 hurdles

110m Hurdles Race Simulation College 42″ hurdles
33″ 12m to first hurdle and 7.50m  (add 20cm between each hurdle) x 5 hurdles
36″ 12.5m to first hurdle and 8.00m between hurdles x 5 hurdles
39″ 13m to the first hurdle and 8.20m between hurdles x 3 hurdles

Adjust hurdle heights based on competition height: youth, international and high school heights can vary based on association rules for the hurdles.

All Access Members Hurdle Rhythm Drills Video

members-only-videoLearn more about hurdle training here