Skip to content
Filmroom
0:00 / 0:00

Hurdle Training - Quick Step Hurdle Drilling

Tee Reese

4.2K subscribers • 1 video on Filmroom

YouTube

40K views1 recommendation

HurdlesHurdle techniqueWarm-ups and drills

Terry Reese demonstrates a quick step hurdle drill to improve lead leg snap and rhythm.

April 1, 2013 - A day of reactive hurdle drilling in another one of hurdle playground set up. I think I'd rather had done it in spikes to get a little more energetic and explosive with my steps.. but it worked out well in flats. Not training on a daily like in the past. The fatigue set in early and I really had to focus on the ladder sets to get the desired results. Good reaction to the oncoming hurdle, nice quick feet between the tight set up and kept good technique through most hurdles. Reactive Hurdle Drilling Workout 10 over 10 Hurdles w/90 seconds - 2 minutes recovery Set up for quick step reactive hurdling Hurdle Heights Hurdles 1,2,3 (39 inches) Hurdles 4,5,6,7 (30 inches) Hurdles 8,9,10 (39 inches) Hurdle Rhythm (3-step,3-step,3-step,3-tep,1-step,1-step, 3-step,1-step,1-step) Hurdle Spacing Hurdles 1 through 3 (16-17 feet) Hurdles 3 - 5 (12-13 feet) Hurdles 5 - 7 (9 feet) Hurdles 7 - 8 (16-17 feet) Hurdles 8 through 10 (9.5-10 feet)

Why it's here

1 person recommends this

What commenters say. Recommended as an excellent drill to help hurdlers stop floating and get their lead leg down quickly.

@USBaconin r/trackandfield • Recommends

On “hurdle help- as my indoor season has ended i went to an open practice and i tried to improve what i already knew i still flick my leg out to the side but not as hard as i used to. any tips would be helpful”

First thing I noticed was twisting your hips to the side when landing. This loses speed and momentum in between hurdles. Second thing I noticed was your lead leg was your lead leg is floating over the hurdle too much. You need to get it down quicker as soon as you clear the hurdle. The quick step drill helps with this immensely. Start with them low and close together to force you to have to snap the lead leg down. Third is that you are 5 stepping over the hurdles whereas 3 stepping is much faster. Easier said than done but improving the other two should help you maintain speed through the hurdles and make 3 stepping easier. I’m generally against 4 stepping in the high hurdles because…
14View on Reddit

@USBaconin r/trackandfield • Recommends

On “My 110 hurdles from yesterday. I'm in blue and got 18.83, and my SR is 18.01. Haven't been able to get to my pre-covid PR of 15:45. Trying to get my time as close to what it used to be as possible, any tips to help me get there?”

The biggest thing is it looks like you are floating over the hurdles too much. You need to get your lead leg down faster, it stays straight for too long. This is also causing you too lose speed between each hurdle. The quick step drill at a very low height will help with this. In addition to that, I noticed you lean a bit to one side, especially toward the end of the race as you get tired. Try to stay more square so that all your energy is being sent forward. You also overstride a bit between the hurdles causing you to lose additional speed. Improving your form will help keep more speed between hurdles so that you won't have to reach to make it over in 3 steps.
3View on Reddit

@USBaconin r/trackandfield • Recommends

On “Building confidence in hurdles”

In addition to what a lot of people are saying here, practicing with the hurdles a little close together can improve confidence as well. With the hurdles being a little closer, the athletes will be able to get their rhythm down better. I'm guessing most of your athletes are 5 stepping in between hurdles and the closer hurdles can also help the faster athletes progress to 3 stepping if they are ready (I'm strongly against 4-stepping, although I do know that it is a lot more popular with female athletes). I like how you suggested that they only go over 1 hurdle to try and get the flow but I'd recommend at least 2 (and ideally 3) so that they can practice carrying their momentum into the next h…
2View on Reddit

@USBaconin r/trackandfield • Recommends

On “second 110 hurdle race of the season. ran 14.6, any tips?”

The hurdle quick step drill helps a lot with snapping the lead leg down. Start at a low height (30-36in) with the hurdles fairly close together, you can alternate between the 1 step and 3 step distances however you feel. Focus on you form, the closeness of the hurdles will force you to keep it tight and get your lead leg down quickly so that you still have enough room to go over the next hurdle.
2View on Reddit