Track & Field Hurdle Drills

As a hurdler on a track and field team, you will find that practice is essential to success. However, in addition to practicing, training drills can be the missing link to obtaining your goals in any hurdling event at a track and field meet. By using drills often and in variance, you will feel more confident in your event.

  1. The Zone Drill

    • The "zone drill" works by setting up the first four hurdles and leaving an open zone in the space where your next three hurdles would normally be. Then, set up your next three hurdles after the space they would normally be, and again, leave an open space where your next two hurdles would be, placing them where you would normally cross the finish line. The idea behind this drill is that you run through the first set of hurdles at full speed, and then use the open space to achieve more speed and momentum before hitting the next set of hurdles. Perform this drill two days prior to your event.

    Shuffle the Deck

    • The "shuffle the deck" drill is similar to the zone drill; however, in this drill, you will not know exactly where the next hurdle will be. Place the hurdles around the track, with space between the next hurdle ranging anywhere from 10 to 30 meters apart. The purpose of this drill is to get you to think fast and force yourself to use whichever leg comes up first as the lead leg. For each lap of this drill, change the space between the hurdles.

    Ins and Outs

    • The "ins and outs" drill requires sprinting the straightaways at full speed and jogging on the curves of the track. Put one hurdle on each straightaway, approximately 50 meters in. This drill encourages you to sprint fast enough to clear each hurdle. Repeat this drill anywhere from two to four miles total around the track.

    Bounding

    • Plyometrics are exercises that help you build rapid movements for muscular power. completing plyometric drills helps you crank up the explosive power necessary for clearing hurdles. Complete a bounding drill by extending a movement forward by increasing the length of your movement as well as your airtime. The longer the stride and the longer time in the air allows you to cover more distance. Single leg bounding is also extremely important for hurdlers. By bounding from one leg to the other, you can develop muscles in the hip, hamstring and glutes.