How to Jump Hurdles in Track

Among the most iconic aspects of track and field are the hurdle-jumping events. Jumping hurdles is a challenging undertaking that requires a surprising amount of focus and skill. Jumping hurdles combines sprinting, long jumping and endurance running, making it a great focal point for athletes looking to improve their overall performance in track and field events. While jumping hurdles can be difficult, anyone can learn to do it with enough practice and determination.

Instructions

    • 1

      Stretch your leg muscles and back muscles before trying any strenuous aerobic activity. This will help you avoid injury.

    • 2

      Practice running at a fast gait without any hurdles. This will help warm you up for the jumping exercises.

    • 3

      Try to jump over a single hurdle. Start with a 10 to 12-foot lead in front of the hurdle to give yourself time to judge height, speed, and distance.

    • 4

      Lead the jump with your dominant leg. Lift at the knee and ensure that your leg is extended straight in front of the knee to help you clear the hurdle. Be careful not to turn or twist the leg at the ankle or knee before completing the jump--this can throw you off balance and lead to a poor landing.

    • 5

      Lift your arms so that your opposing arm is parallel with your leading leg. This will help balance your center of gravity and allow you to land more smoothly. Lean your body forward as you approach each hurdle to lower your body's center of gravity. This will let you maintain speed and balance.

    • 6

      Practice lifting up on the ankle of your non-dominant leg while jumping. One of the most frustrating aspects of hurdle training for new athletes is striking the hurdle with their foot as they pass over it. This can hurt, and will often lead to a bad landing. Don't attempt a full hurdle course before you feel comfortable.