One Step & Three Step Drill for Hurdles With Steve McGill

Drills. Lots of them. One steps, take just one step between hurdles. Good to get lots of reps and form practice in. Also do them with just lead or just trail leg. [Walkovers, put the hurdles very close together and walk over them practicing form. ]I'd do them with arms the same as when you're hurdling not what he's doing. 4, 5, 6, and 8 steps. That many steps between hurdles, any even number you have to switch lead legs. 4 to teach switching, 5 to get some speed, 6 and 8 to get both switching and speed. 5 6 and 8 steps can be a workout if you do a lot of reps, else you can do just a few as part of your warmup. And two fence drills.. The first one you put a hurdle facing you roughly a…

You’re floating over the hurdles too much. Try to get your lead leg down faster. Doing a one step drill at low hurdle height will help this tremendously.

Counting my steps in the 300mh dropped my time by about a second. The hurdle one step drill improved my lead leg incredibly and dropped my 55mh by .40 seconds almost immediately. My high school hurdle coach wasn’t that great because I had to discover these myself.

8 years as a hurdler, second year as a coach, I'm not the most qualified person, but I'm at least marginally qualified, so this is what I plan on doing. First week: If you're indoors like we are going to be, I would focus mostly on hurdle mobility stuff for loosening up hips, along with wall drills and slower speed skipping type drills to get them used to hurdles again. Of course, if you're not indoors, this is still probably a good idea, letting everyone get used to the hurdles again (or for the first time) before they attempt to run over them at anything close to full speed. Later weeks: A lot depends on how much time you get them for. There's three kind of practices you can ha…

Try doing one step and three step hurdle drills. Take it slow and start the hurdles at the lowest height. The closer the hurdles are together, the harder it will be for your leg to drift.

Good race. One thing I noticed in your hurdle form is that your lead leg is floating over the hurdles a little bit. If you bring it down faster, it could improve your time. Try doing the one-step hurdle drill during practice to improve your form more. Its simple and can quickly and drastically improve your form/time. The short distance between the hurdles should force you to land and take off quicker with better form. It allowed me to drop 0.3 seconds off my 55mh in the next race when I was in highschool after implementing it in practice.

How tall are you, if you don't mind me asking? The problem I see is that your lead leg isn't coming down fast enough and you are starting your 3-step already several feet further out than you want. For the 300/400h that's a whole different topic but you shouldn't really be getting too close in those races unless you are stutter stepping. For 110s: 1-step drills or Lead leg drills will help this. 1-step and 3-step drills Set up 5 to 6 hurdles 6 to 8 feet apart (distance will change pending on the person). Set the hurdle height to 33" or 36" (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…