How to Get Good at Hurdles

Hurdling requires speed, strength, flexibility and endurance. Upper body strength is needed to pump the arms and propel the body over the hurdles. Lower body strength is crucial to gaining speed and the power needed to clear the hurdles. Flexibility allows the legs to clear the hurdle and resume running as quickly as possible. Weight training improves strength and explosive power. Doing "plyometric" and stretching exercises improves flexibility. Sprint training, such as running up hill, or with a weight vest on, improves speed and endurance. However, developing good technique is the key to getting good at hurdling.

Instructions

    • 1

      Drive the knee of the lead leg at the hurdle. Don't swing the leg from the hip. Instead, push it directly at the hurdle as you elevate. Continue pushing the leg down to the ground as you clear the hurdle. Land with your leg directly under you, on the ball of your foot. Do not land with your leg in front of your hips.

    • 2

      Rotate your lead arm so that it does not cross your body. The lead arm is the one opposite of your lead leg. The arm should remain the same as it does in the normal sprinting position.

    • 3

      Rotate the trail leg. This is the leg that you are not leading toward the hurdle with. The trail leg should leave the ground almost the same time the lead leg does. Tuck the heel of the trail leg as close under the butt as possible and make sure the toe is pointing up, so as not to hit the hurdle. Ideally, the trail leg will touch down almost the same time as the lead leg.

    • 4

      Punch the trail arm straight down as the led leg attacks the hurdle. Then punch the trail arm up as the lead leg hits the ground. You want to maintain as much of a natural running motion as possible.

    • 5

      Lean forward over the hurdle. Your chest should push down over your lead leg. Keep your head up, eyes looking forward.

    • 6

      Cut your stride as you approach the hurdle. Running hurdles is rhythmic. There are a certain amount of steps that are taken between hurdles. The step just before you extend the lead leg is always just a bit shorter than the others.

    • 7

      Relax your muscles as you run. Stiffness slows you down and increases fatigue.

    • 8

      Thrust the hips forward as you attack the hurdle. Doing so keeps you level and prevents you from "sailing" over the hurdle. Good hurdlers essentially step over the hurdles rather than jump over them.

    • 9

      Run on the balls of your feet between hurdles. This should be the same how you would sprint during any other race.