How to Hurdle

The hurdles are one of track and field's most impressive events. Hurdlers must combine the speed of sprinters with the athleticism and coordination of long jumpers and high jumpers. A good hurdler will be able to clear the hurdle and maintain a sprint pace. It takes Olympic athletes years to master this art through hard work and practice. Here is how to get started.

Instructions

    • 1

      Get a proper head of momentum built up. Practice using the starting blocks or just start from a complete stop. You cannot effectively clear the hurdles without some speed on your side. This also helps you coordinate your leap. All the great hurdlers have everything timed up to even knowing how many steps to take between each hurdle.

    • 2

      Assess the hurdle two to three feet before you are set to jump. Visualize your footwork to make sure your feet will be in the right position to vault the hurdle. This will take practice but once you have it figured out, it will aid your jumping in major ways.

    • 3

      Kick your non-planted foot out and up when you get about two feet from the hurdle. The distance depends on your speed and height. Lift this leg as high as you can. Seasoned hurdlers can lift their legs to waist level or higher. Be sure that it is high enough to get over the hurdle.

    • 4

      Spring your planted foot off the ground to give your body the height it needs to clear the hurdle. Once you have sprung off the ground, pull your back leg completely up and fold it in under your behind.

    • 5

      Plant your lead foot once you have cleared the hurdle and swing the back foot forward in a running motion.