10 Hurdle Training Tips For Coaches

10 Hurdle Training Tips

Simple hurdle training tips that will help athletes run faster.

Coaching Hurdles Tip #1

  • Do not jump hurdles (skim the hurdles)

Coaching Hurdle Tip #2

  • Develop quick trail leg (sweep and rotate the leg)

Coaching Hurdles Tip #3

  • Teach takeoff close to hurdle (low trajectory)

Coaching Hurdles Tip #4

  • Lead with the at takeoff (drive up then extend)

Coaching Hurdles Tip #5

  • Change hurdle replacement (reduce spacing and height of hurdles)

Coaching Hurdles Tip #6

  • Use coaching marks for takeoff ( watch and time takeoff to touchdown)

Coaching Hurdles Tip #7

  • Train 100m/110m hurdle technique  25-50% of the time
    • Train sprinting 50-75% of the time

Coaching Hurdles Tip #8

  • Train 100m/110m hurdlers with the sprinters
  • Train 300-400m hurdles with the 800m runners

Coaching Hurdles Tip #9

  • Train 3-6 hurdles for acceleration
  • Train long flights of hurdles for rhythm and confidence

Coaching Hurdles Tip #10

  • Train hurdling and sprinting together (alternate every other repetition)

Hurdle Training Variables

  • Height of the hurdles
  • Spacing between hurdles
  • Number of hurdles
  • Steps between hurdles
  • Group start vs. individual start
  • Start variations (jog into, 3 point, blocks)

Coach Gary Winkler wrote an article on the biomechanics of hurdle training,  he opened with:

“The sprint hurdle event must be thought of as a sprinting event. In that sense acceleration as well as maintenance of high velocity throughout the race are key ingredients to success. Analysis of top-flight hurdlers has shown that:

Acceleration does not stop at the first hurdle but rather continues through the 4th and 5th hurdles. This should not be surprising in that 100m sprinters accelerate approximately for the same distance before reaching top velocity.

Stabilization of maximum velocity is extremely strong through hurdles 6, 7, 8, and 9. Speed endurance, or more specifically, Rhythm Endurance is well developed by successful hurdlers.

These findings well illustrate that high levels of specific conditioning will be required of the sprint hurdler who wishes to achieve top level performances”.

Learn more from Coach Gary Winkler on Hurdle Biomechanics (PDF link)

Other Hurdle Training Resources:

Coach Otto’s Training Drills for Hurdlers