Hurdle Tips for Track

Hurdles are an especially grueling event, combining the steady exertion of running with the explosive motion of leaping. Improving your performance in hurdles demands both regular conditioning and special attention to proper form. Hone the special skills of the hurdle leap and improve your hurdles times.

  1. Form Practice

    • Inexperienced runners are often distracted by the running involved in a hurdles race, and focus too much effort on the steps between the hurdles. Many times, the easiest way to shave seconds off your time is to practice the form of hurdle jumping. The running, albeit an important part of hurdle racing, is still more of a filler between hurdles. It's possible to cut your hurdling time in half; to do the same with running is essentially impossible. So focus on the form, and make an effort to hone your hurdling motion as precise and efficient as possible.

    Lead Leg/Trail Leg

    • The most important drill for hurdlers looking to sharpen their form is the lead leg/trail leg drill. Set up 6 to 10 hurdles about one stride apart. Take your position at one end of the column, not directly in front of the first hurdle, but slightly offset to the side with the column on your trail leg side. Start up the column, taking one step with your lead leg, and then stepping up and over the hurdle with your trail leg, turning your foot out to the side with proper form. When you finish the column, start on the other side. This time practice stepping up over the hurdle with your lead leg and then getting set again with a normal step from your trail leg. Practice both sides equally, and make sure to concentrate on maintaining good form.

    Video and Practice

    • If possible, get video footage of yourself running hurdles. Watching the tape, you can often discern ineffective or inefficient movements or notice other mistakes you may be making. Once you locate the areas to improve on, you can focus on eliminating the mistakes. Video makes the identification process much easier. Whether you have access to video or not, success demands practice. Work the drills, run regularly, and practice real hurdle races to prepare yourself for the test of the real event.