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Coaching High School Hurdles

I. TECHNIQUES
VERTICAL RUNNING BETWEEN HURDLES
1. Foot landing should be under body.
2. HIPS UP, KNEE UP, TOE UP

A. The Start
1. Head down in neutral position.
2. Front foot 2 of athletes feet from start line, back foot 3 feet from start line.
3. FAT MAN belly down, head down ( relaxed position)
Set position
1. Shoulders over the start line NOT in front.
2. Weight on arms and legs.
3. Push and explode with both legs.
4. Stand up and look after 3-5 steps (8 total to first hurdle, lead leg in back of
blocks).
B. Take off
5. Distance from hurdle based on height and speed of athlete.(6-76)
#1 problem in high school and collegiate hurdlers is taking off too close to
hurdle. (Shorter athlete takes off farther away from hurdle)

CUT STEP: The term Cut Step refers to the step before the hurdle. The stride before the hurdle is slightly
shorter than the previous stride and involves a lighter, active landing action of the take off foot. Active landing
means an active, quick placing of the trail leg into the Attack/takeoff position somewhat faster than in the
previous running stride. This active landing action will "cut" or shorten the last stride thus preventing planting
or braking action and optimizing a high hip position therefore minimizing a loss of velocity going into the
hurdle. This placement should be on the toes, which will also promote being tall and moving into the hurdle.

6. Body position at take off. (Attack position)


a. Positive-Forward body lean.
b. Bent lead leg (knee up, toe up).
c. Extended trail leg at take off.
d. The lead foot/toe is kept dorsiflexed .
e. "Snap-down" is initiated as soon as the heel of the lead foot reaches the
top of the hurdle.
f. Shoulders stay parallel to hurdle.
Coaching High School Hurdles

C. On top of hurdle
1. Athlete should be coming down as they pass over top of hurdle.
a. Center of mass follows parabolic curve.

2. Body position.
a. Get small on top. (Hurdle through a window)
b. Lead leg not fully extended (slightly bent)
c. Lead arm no higher then eye level
d. Trail leg tight, heel close to body.
e. Trail arm should be close to body.
f. Shoulders stay parallel to hurdle.

D. Landing
1. Body position.
a. Key feature: stay down as body passes over hurdle.
b. Lead leg should snap down close to hurdle (29-36).
c. Lead foot should land under body, not out in front in braking position.
d. Arms return to normal running position. Stay small; don't let arms fly out.
e. Shoulders stay parallel to hurdle.
Coaching High School Hurdles
II. DRILLS

A. Lead and trail drills: 5 step 50% speed working only on technique.

B. Wall Drills: lead leg into a wall or fence while never moving trail leg from ground, working on
forward body lean, bent knee and dorsiflexed foot. Trail Leg over hurdle while never moving
lead leg from ground. Good hip flexibility and hip flexor strength drills.

B. One step drills: 5-8 Hurdles 6-8 feet apart. As soon as you land you hurdle again. Working on
technique, but also on lead leg snap down, ground reaction time by quick take-off with trail leg
and being in the air a short period of time.

C. Step over drills: 5-10 Hurdles placed in a row against each other. Lead and trail, alternate leg,
over & backs, A-skip leads. We do these drills everyday to work on technique, flexibility,
strength, coordination and rhythm.

D. Up & Backs: 5-10 hurdles down, turn around and come back over the same number of hurdles.
At the beginning of the year work 5 step pattern, later move to 3 step.

E. 3-5-7 step, full speed hurdles. (fear factor): Great for speed improvement and running between
hurdles. It is an advanced drill, but can be done at all levels.

F. Over speed 3 step hurdle: Tie pre-wrap between two hurdles. Sprint full controled speed through
8-10 hurdles going over the pre-wrap with no concern for technique or hitting the pre-wrap.

Short Hurdles Drills


(Short Hurdle Drills A) Wall Drills Hurdle distances:
1 x 5 Lead Leg Men/Boys 110m hurdles:
1 x 5 Trail Leg 42/39 high
1 x 5 Trail Leg Drag 13.72m (45) to the 1st hurdle
(Hurdle Drills B) Skip Drills
9.14m (30) between each of the 10 hurdles
1 x 5 Lead Leg Skip
1 x 5 Trail Leg Skip
14.02m (46) to the finish line
1 x 5 Over the Top Skip
1 x 5 Falling hurdle Womens/Girls 100m hurdles:
(Hurdle Drills C) 1 Step Drills (3-6 ft. apart) 33 high
1 x 5 Lead Leg 13m (428) to the 1st hurdle
1 x 5 Trail Leg
8.5m (2710.5) between each of the 10
1 x 5 Over the Top Skip
(Hurdle Drills D) 3 Step Drills (20-28 ft. apart)
hurdles
1 x 5 Lead Leg 10.5m (345) to the finish line
1 x 5 Trail Leg
1 x 5 Over the Top Skip
(Hurdle Drills E) 3 Step Endurance Drills (20-28 ft. apart)
1 x 10 Hurdles
(Hurdle Drills F) 5 Step Drills (24-30 ft. apart)
1 x 5 Lead Leg Drill
1 x 5 Trail Leg Drill
1 x 5 Over The Top
(Hurdle Drills G) 3 Step Drills (20-28 ft. apart) dropped and
jammed.
1 x 3 Lead Leg
1 x 3 Trail Leg
1 x 3 Over top
Coaching High School Hurdles
III. WORKOUTS: EXAMPLE EARLY SEASON WORKOUTS
IV. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
31 9 10 11 12
WEEK #3
13
Dynamic Warm-up Dynamic Warm-up Dynamic Warm-up routine Dynamic Warm-up routine Dynamic
FOCUS: (Acceleration Drills A)
technical
routine routine Warm-up
SS/LS/HH/LH: (outdoor 1 x 10m Falling start stand.
hurdle training. routine
drills,bounding, HH/LH: HH/LH: 2x track) 1 x 10m Falling start loaded.
base training 6x250m grass (football Crouch start resisted 4x400m 1 x 10m Shoulder push start.
(Acceleration Drills B) HH/LH:
stadium) 20m 60sec
1 x 10m Push up start. 8xRazorback
26sec (200m pace) Crouch start 20m 4min rest
1 x 10m Bounce Start. HIlls
4min rest
Cool down 1 x 10m Grasshopper start. (200m 80%)
2xLead/Trail/Top
Cool down 1 x 5 Right Leg Hurdle Walk 1 x 10m 4 point start.
(39 grass, Yellow marks)
1 x 5 Right Leg Hurdle Walk Over. lift
5 step (vertical run) HH/LH: 2x lead/trail/top both
Over. 1 x 5 Left Leg Hurdle Walk Over
legs 5step (36 yellow marks)
1 x 5 Left Leg Hurdle Walk 2x150m on/off/on 1 x 5 Right Leg Backward
Work on staying down until lead
Over 85/75/85% Hurdle Walk Over foot hits the ground
1 x 5 Right Leg Backward 1 x 5 Left Leg Backward Hurdle
Hurdle Walk Over (Med Ball Routine A) Walk Over. 4x20/20/20/20 (Track, spikes)
1 x 5 Left Leg Backward 1 x 6 Over-Head Back. Accel/vert/float/vert
Hurdle Walk Over. 1 x 6 Lunge Toss (3 each leg) Core/stretch
1 x 6 Chest Pass (Med Ball Routine A)
1 x 6 Hammer Toss 1 x 6 Over-Head Back.
1 x 6 Walking Slams 1 x 6 Lunge Toss (3 each leg)
1 x 6 Chest Pass
(BoundingRoutineA)(Statio 1 x 6 Hammer Toss
nary 1 x 6 Walking Slams
1 x 10 Tuck jumps
1 x 10 Forward Back Jumps (BoundingRoutineA)(Stationary
1 x 10 Squat Jumps 1 x 10 Tuck jumps
1 x 10 Lateral Jumps (Side to 1 x 10 Forward Back Jumps
Side) 1 x 10 Squat Jumps
1 x 10 Split Jumps 1 x 10 Lateral Jumps (Side to
Side)
lift 1 x 10 Split Jumps

lift

WORKOUTS: MID-SEASON
V.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
31 1 Dynamic Warm-up 2 Dynamic Warm-up 3 Dynamic Warm-up 4 Dynamic Warm-up 5 Dynamic Warm-
WEEK #25 routine routine routine routine up routine
FOCUS: Speed
Development 3x3x150m (Pre-Meet Routine
phase (Acceleration Drills A)
HH/LH: 1 x 10m Falling start stand. 20-18-16sec Shake Out Short Hurdles)
6x200m 3min/5min rest 1 x 150m @ 80%
Refining 1 x 10m Falling start loaded.
25sec From Crounch start 2xLead/Trail/Top 1 x 3 Lead Leg Drill
skills/Technic 1 x 10m Shoulder push start. 1 x 3 Trail Leg Drill
at high speeds 3min (39 Mens marks)
(Acceleration Drills B) 1 x 3 Over The Top
1 x 10m Push up start. 5 step (vertical run)
Cool down Cool down 2 x 1 Hurdle Start
1 x 5 Right Leg Hurdle Walk 1 x 10m Bounce Start. 1 x 5 Right Leg Hurdle Walk 2 x 2 Hurdle Start
Over. 1 x 10m Grasshopper start. Over. 1 x 3 Hurdle Start
lift 1 x 6 Med Ball Over-
1 x 5 Left Leg Hurdle Walk 1 x 10m 4 point start. 1 x 5 Left Leg Hurdle Walk
head back.
Over Over
1 x 5 Right Leg Backward 3x10 hurdle 3step (42) 1 x 5 Right Leg Backward
Full speed Hurdle Walk Over
Hurdle Walk Over
Full recovery as needed
1 x 5 Left Leg Backward 1 x 5 Left Leg Backward
Hurdle Walk Over. Hurdle Walk Over.

LIFT
Coaching High School Hurdles

WORKOUTS: LATE-SEASON
VI. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
31 1 Dynamic Warm-up routine 2 Dynamic Warm-up routine 3 Dynamic Warm-up routine 4 Dynamic Warm-up routine 5 Dynamic Warm-up
WEEK #9 routine
FOCUS: HH/LH: From blocks 3x80-60-40m Shake Out
Speed 6x200m 1x1 HH 90% spikes
SPEED: 25sec 1x2 HH rest as needed 2xLead/Trail/Top (Pre-Meet Routine
drills,boundin 3min 2x3-5-3 step hurdle (39) (39 Mens marks) Short Hurdles)
g, technique, (5 step is 10-16 feet more) 5 step (vertical run) 1 x 150m @ 80%
hurdle speed
Cool down 1 x 3 Lead Leg Drill
1 x 5 Right Leg Hurdle Walk 2x10 hurdle over speed Lift 1 x 3 Trail Leg Drill
Over. (pre-wrap) (39) Cool down 1 x 3 Over The Top
1 x 5 Left Leg Hurdle Walk Mens marks 1 x 5 Right Leg Hurdle Walk 2 x 1 Hurdle Start
Over rest as needed Over. 2 x 2 Hurdle Start
1 x 5 Right Leg Backward 1 x 5 Left Leg Hurdle Walk 1 x 3 Hurdle Start
Hurdle Walk Over Cool down Over 1 x 6 Med Ball Over-
1 x 5 Right Leg Hurdle Walk 1 x 5 Right Leg Backward head back.
1 x 5 Left Leg Backward
Over. Hurdle Walk Over
Hurdle Walk Over.
1 x 5 Left Leg Hurdle Walk 1 x 5 Left Leg Backward
Over Hurdle Walk Over.
1 x 5 Right Leg Backward
Hurdle Walk Over
1 x 5 Left Leg Backward
Hurdle Walk Over.
Coaching High School Hurdles
Warm up A

On meet day start approx. 45 min. before your first event of day.
Lunge Series 4x (2 each leg)
(Linear Lunge) Over Head lateral/Medial Bend and twist
Lateral Lunge 2 Hand Lateral Medial Touch and twist
Hurdle Mobility:
High/Low
o Left leg lead
o Right leg lead
o Backward left leg
o Backward right leg
o Double under
Low
o Bent Left
o Bent Right
o Back Bent Left
o Back Ben Right
o Double Over Back
Side Drill (6x)
o Head to sky knee grab(3 each leg)
o Head to sky froggy (3 each leg)
o High kick (3 each leg)
o SL RDL (3 each leg)
o Quad Ankle Grab
(Sprint Drills A)
Walking March (5x Each Leg)
Dynamic March (5x Each Leg)
A-Skip (5x Each Leg)
Wall-Fire (5xEach Leg)
(Sprint Drills B)
DL Pogo (5x)
Straight leg bound (5x Each Leg)
Prance (5x Each Leg)
Cycle Acceleration (30m)
Coaching High School Hurdles

Warm up B

Lunge Series 4 x (2 each leg)


(Linear Lunge) Over Head lateral/Medial Bend and twist
Lateral Lunge 2 Hand Lateral Medial Touch and twist
Hurdle Mobility:
High/Low
o Left leg lead
o Right leg lead
o Backward left leg
o Backward right leg
o Double under
Low
o Bent Left
o Bent Right
o Back Bent Left
o Back Ben Right
o Double Over Back
Side Drill (10x)
o Head to sky knee grab
o Head to sky froggy
o High kick
o SL RDL
o Quad Ankle Grab
(Sprint Drills A)
Walking March (5x Each Leg)
Dynamic March (5x Each Leg)
A-Skip (5x Each Leg)
Wall-Fire (5xEach Leg)
(Sprint Drills B)
DL Pogo (5x)
Straight leg bound (5x Each Leg)
Prance (5x Each Leg)
Cycle Acceleration (30m)

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