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Hurdle Technique | Trail Leg Mechanics & Drills

Outperform

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YouTube

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HurdlesHurdle techniqueWarm-ups and drills

Four hurdle drills and technical explanations to help athletes improve their trail leg mechanics and hurdle faster.

Learn how to hurdle faster with correct trail leg mechanics and reinforce the technique with 4 different hurdle drills. One of the main goals of 100m and 110m hurdling is to get the 10 'speed bumps' out of the way. The fastest athletes on the planet don't jump over the hurdles, they dive through them in a fluid and continuous motion. That motion starts with the trail leg. Understanding trail leg mechanics is absolutely essential to developing proper technique. In this video you will learn the ideal positions the trail leg should hit, when the movement should be initiated as well as some common errors and how to avoid them. You'll also learn 4 key drills that work for beginning hurdlers to advanced ones. The 2 stationary drills focus on a 4 step and 2 step sequence that helps to train the nervous system and develop the correct muscle memory for the trail leg. From there we move on to a walking drill that teaches athletes to get the knee up to the armpit and then continue the progression with a side walking drill that also helps reinforce proper arm movement through the hurdle. Part of the new 'Hurdling Smarter' Master Class coming soon!

Why it's here

5 people recommend this

What commenters say. Recommended as a great resource for learning proper trail leg mechanics and drills to improve hurdling technique.

@Jackmeriousin 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”

There’s tons of really good trining videos on YouTube. Here’s one to get you started on your trail leg technique. Just keep plugging away and you’ll see improvement before you know it. Also, work on your upper body and hip strength too. link to this video
3View on Reddit

@HurdlingPhotographerin r/trackandfield • Recommends

On “can any hurdlers pleasee help me out😭”

I think it's awesome that you not only picked yourself up after the fall, but is out here trying to get better!! Everyone falls, and it's kind of a rite of passage to becoming a hurdler is eating it in front of everyone. For me it was during the state finals at Hayward Field. Here is a great trail leg drill video: link to this video My advice is to stop actually going over the top of the hurdle (with your current form) and focus more on these type of drills. Good luck!
3View on Reddit

@justbrowsing_thanksin r/Hurdles • Recommends

On “Tips to go low 16? I run 17.24.( Lane 4, Maroon Uniform)”

…phasize a "tucked" trail arm or a circular motion that allows you to swing your arm back forward to generate more forward monetum. The videos below are some great start videos to help. But remember. Your're sprinting in between the hurdles. You must train your sprint speed to get faster and then train to fit your speed in between thw hurdles. [video [video [video [video [video I would spend most of my time watching the 2nd and 4th videos. Great visuals to follow.…
2View on Reddit

@justbrowsing_thanksin r/Hurdles • Recommends

On “this was a trashy race (pink spikes with black leggings in lead), ik my form is all off, but ive been told to get a three step first, currently sitting at 18.41. I feel like my stride is so small ill never be able to hit a three step, what can i do to achieve a three step (no coach btw)”

Sorry to hear about not having a coach. But it doesn't mean that you can't improve! Take a look at the links below for ideas and examples of some training ideas to incorporate. https://hurdlesfirstbeta.com/ Its a great resource for my athletes and myself. There's just a ton of great info in there. But honestly, you'll need to incorporate some drills emphasizing your forward lean over the hurdle. [video [video [video [video [video I would spend most of my time watching the UF and USC videos. Great visuals to follow.
2View on Reddit

@JHaikuin r/trackandfield • Recommends

On “Hurdling over high hurdles. Any tips on how to have a faster 3 step/being able to get my trail leg not as pointed down as shown in video?”

Here’s some pretty good technical overviews for the lead leg and trail leg
2View on Reddit

@HardPVPnessin r/trackandfield • Recommends

On “Why am I reaching for the 3 step towards the last few hurdles (lane 2 in green)? I had a really good shot at 2nd place until I started reaching.”

It looks like you aren't following through with your trail leg. You start out with a bunch of speed but your trail leg is dropping after the hurdle. You need to cycle the trail leg through. After your lead leg goes over the hurdle, think of driving your trail leg knee to your chest. [video Watch this video to understand what the trail leg should be doing.
2View on Reddit

@justbrowsing_thanksin r/Hurdles • Recommends

On “Any tips for avoiding swerving in the lane? I feel like my lead arm pulls my torso back when I’m pulling my trail leg through.”

https://hurdlesfirstbeta.com/ Its a great resource for my athletes and myself. There's just a ton of great info in there. But honestly, you'll need to incorporate some drills emphasizing your forward lean over the hurdle. [video [video [video [video [video I would spend most of my time watching the UF and USC videos. Great visuals to follow.
1View on Reddit

@justbrowsing_thanksin r/Hurdles • Recommends

On “My first three track meets I need some tips on how I run to get faster I’m the person in the navy blue outfit I’m the shorter one”

Also, here are a few links that I posted for another your hurdle that I connected with not too long ago. It includes a wonderful website setup just for hurdlers and a series of training videos with really great visuals on proper form and technique. https://hurdlesfirstbeta.com/ Its a great resource for my athletes and myself. There's just a ton of great info in there. But honestly, you'll need to incorporate some drills emphasizing your forward lean over the hurdle. [video [video [video [video [video I would spend most of my time watching the UF and USC videos. Great visuals to follow.
1View on Reddit

@justbrowsing_thanksin r/Hurdles • Mentions

On “Any tips/form critique”

…ely working the lead leg down into the track after clearing the hurdle, which keeps you from "floating" over the hurdles like most young runners. The videos below are some great start videos to help. But remember. You're sprinting in between the hurdles. In order to do that, you've got to get both feet on the ground to begin the sprint again. [video [video [video [video [video I would spend most of my time watching the 2nd and 4th videos. Great visuals to follow.…
1View on Reddit

@ChikeEvoXin r/Sprinting • Mentions

On “Need Urgent 110m Hurdle Help!”

Hey bud, I feel your pain but hopefully this can be a fun event for you. I was a sprinter, but I love the resources on the OutPerform channel on YouTube. Check out these 2 videos Lead leg technique: link to this video Trail leg technique: link to this video They also have general technique video: link to this video
1View on Reddit

@31thingsomein r/trackandfield • Mentions

On “Any advice on my hurdle form (red shirt). Brand new to hurdles and only have been doing them for 3 weeks. My 110 time is 18.4 and I’m looking to get it to sub 17 this season.”

Heres some videos ive found very helpful, i also started a few months ago. link to this video link to this video link to this video link to this video link to this video
1View on Reddit

@Jackmeriousin r/trackandfield • Mentions

On “Any tips to improve my form I know it's horrible but I have no coach till the beginning of the season & have 0 idea where to begin any advice will be helpful!”

Here's two vids to get you started: [video [video Study these vids and continue to record yourself. You can do it without a coach. It just takes time. You have to stay diligent, if you're really serious about improving. But you can do it!! Just keep your head up and know there will be good days and bad days along your journey. Keep us up-to-date on your progress. Good luck!
1View on Reddit