How to Become a Faster Hurdler

Hurdling combines many different motions, making training for it more complicated than practicing for a sprint. In addition to working on your running speed, also emphasize strength training to become a faster hurdler. Actual technique for clearing hurdles cleanly requires special emphasis as well. A hurdler who is strong, fast and has flawless technique has the tools to compete at an exceptionally high level.

Instructions

    • 1

      Head to the track and move the hurdles on a 100m course closer to the starting mark. Move the first hurdle a single foot back, the second two feet back and continue the pattern. Complete about 110 hurdles, give or take a repetition of the course, with a five-minute break halfway through. This exercise forces you to work on clearing hurdles quickly and cleanly.

    • 2

      With your trainer or coach, create a good weight lifting program based on your physical needs. Perform it three times a week. Focus on strength training in all major muscle groups and use free weights rather than machines. Legs, back, abdominal, chest, shoulders and arms are all important to a hurdler, which is why a total body workout is more effective than one that focuses excessively on lower body power.

    • 3

      Practice standing long jumps. Begin the drill with a standard standing long jump, then jump with the feet astride and land that way as well. Finally, do a run up to the stride jump. This drill helps improve your speed off the starting line.

    • 4

      Focus on your speed getting over the hurdle. This drill is called "Fast Tops." Set the hurdles the normal distance apart and at standard height. Relax during the moves between the hurdles, but focus on getting over the hurdle as quickly as possible. Then, alternate to the "Fast Middles" exercise. Here, relax while clearing the hurdle but then focus and burst in between the hurdles.

    • 5

      Video tape your training runs. Good video can help you and your coach evaluate and identify the strengths and weaknesses in your form.