Hurdle
Technique and
Training
100/110h
• Combination of sprint ability and hurdle technique
o A fast hurdler is a fast sprinter
• Workout balance
o Start/Acceleration
o Hurdle Technique
o Sprint development
Early Season Training
• Conditioning/Strength development
o Running- Extensive repetitions (i.e. repeat 200’s, 300-200-100 cutdowns,
grass runs)
o Hurdling-Focus on strength and repetition of movement
• Stationary drills- Wall drills and hurdle mobility, seated drills
• Movement drills- Skip drills
• Conditioning drills- Down and backs
o Hip Strength and Flexibility should be the primary focus of your early
season training regimen
Early Season Training
• Acceleration
o If you cannot maintain a proper hurdle pattern through 3 hurdles, why go
through 6 hurdles?
o Acceleration ladders to the first hurdle
• 100m hurdles- Start line - .60 meters – 1.65 – 2.95 – 4.40 – 5.95 – 7.60 –
9.35 – 11.05 – Take Off
• 110m hurdles- Start line - .60 meters – 1.70 – 3.05 – 4.55 – 6.20 – 8.00 –
9.90 – 11.70 – Take Off
• 7-step start
o Body type
o Athlete strength levels
Hurdle Spacing
• Run the times you want to run, not the distance you
have to run
• Reduce spacing between hurdles by 1.00-1.50
meters
Touchdown times
• Evaluating times on hurdle repetitions will let you
know when the athlete can progress
o Ex. If an athlete is running 15.0 touchdown times through 4 hurdles but is
inconsistent through hurdles 5 and 6, you can A) add more repetitions
through 4 hurdles to increase strength, B) reduce spacing on hurdles 5
and 6 to help athlete maintain sprint rhythm.
• Evaluating times on hurdle repetitions will let you
know when to end a workout!
o Ex. If an athlete has run two reps through 6 hurdles at 14.8, then 15.2, you
can A) increase rest between reps, B) reduce the following rep to 4 or 5
hurdles, or C) end the hurdling session and run straightaway sprints to
replace hurdle reps.
Touchdown Times
110 Meter High Hurdles
Target TIme
Hurdle One
Hurdle Two Hurdle Three Hurdle Four Hurdle Five
Hurdle Six
Hurdle Seven Hurdle Eight Hurdle Nine
Hurdle Ten
Finish
12.8
2.4
3.4
4.3
5.2
6.2
7.2
8.2
9.2
10.3
11.4
12.8
13
2.4
3.4
4.4
5.4
6.4
7.4
8.4
9.4
10.5
11.6
13
13.2
2.5
3.5
4.4
5.4
6.4
7.4
8.5
9.6
10.7
11.8
13.2
13.6
2.5
3.6
4.6
5.6
6.6
7.7
8.8
9.9
11
12.2
13.6
14
2.5
3.6
4.6
5.7
6.8
7.9
9
10.1
11.2
12.4
14
14.4
2.6
3.6
4.7
5.8
6.9
8.1
9.3
10.5
11.7
12.9
14.4
14.6
2.6
3.7
4.7
5.8
7
8.2
9.4
10.6
11.8
13
14.6
15
2.6
3.7
4.9
6
7.2
8.3
9.5
10.7
12
13.2
15
15.5
2.7
3.8
5
6.2
7.4
8.6
9.8
11
12.3
13.6
15.5
16
2.8
3.9
5.1
6.4
7.6
8.8
10.1
11.3
12.6
14
16
Touchdown Times
100 Meter Hurdles
Target TIme
Hurdle One
Hurdle Two Hurdle Three Hurdle Four
Hurdle Five
Hurdle Six
11.8
2.2
3.2
4.1
12
2.3
3.3
12.3
2.3
12.8
Hurdle Seven Hurdle Eight Hurdle Nine
Hurdle Ten
Finish
5
5.9
6.9
7.9
8.9
9.9
10.9
11.8
4.2
5.1
6
7
8
9
10
11.1
12
3.3
4.2
5.1
6.1
7.1
8.1
9.1
10.2
11.3
12.3
2.4
3.4
4.4
5.4
6.4
7.4
8.4
9.5
10.6
11.7
12.8
13.2
2.4
3.4
4.4
5.5
6.6
7.7
8.8
9.9
11
12.1
13.2
13.8
2.5
3.5
4.6
5.7
6.8
7.9
9.1
10.2
11.4
12.6
13.8
14
2.5
3.5
4.6
5.7
6.9
8.1
9.3
10.4
11.6
12.8
14
14.3
2.5
3.6
4.7
5.9
7.1
8.3
9.5
10.7
11.9
13.1
14.3
14.8
2.6
3.6
4.9
6
7.2
8.4
9.6
10.9
12.2
13.5
14.8
15
2.6
3.8
4.9
6.1
7.3
8.5
9.7
11
12.3
13.6
15
Progressive Hurdle Drills
• Rhythm drills
o 3-step- Lead & trail isolation, over the top
• Spacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters
o 5-step- Over the top
• Spacing- Women- 11-12.5 meters, Men- 12-13.5 meters
• Technique Drills
o Power drills- Over the top
• Spacing- 10-12 feet
o 1-step- Over the top
• Spacing-6ft at 30”/36”
• Speed Drills
o Contrast hurdling at 6” to 18”
Hurdling Cues
• Lead leg
o Lead with the knee first (two short levers are faster than one long lever)
o Crack the whip (lead knee, push the foot, pull down on the backside)
• Trail leg
o Toe up, knee up
o Bring the knee through the armpit (110 hurdles)
o Get the trail leg back to A-skip position (knee out front in order to drive off)
• Arm Action
o Pull the door closed
o Push the lead arm down the mid-line of the body
o Tight trail arm (don’t overemphasize a large arm action)
• Reduces over-rotation and loss of balance
300/400m Hurdles
• Early season training
o Extensive running (fartlek runs, timed grass runs, 200-400m repeats)
o Extensive hurdle technique work for both lead legs
• Stationary drills, skip drills, 4-step hurdle drills (use 100/110h spacing)
• Stride pattern work (to 1st hurdle, between hurdles)
• Mid season training
o Intensive repetitions
• Vary between open running and reps over hurdles
• Begin incorporating more hurdles into the rep
o (4 hurdles + 100 open, 4 hurdles + 200 open, 5 hurdles x 100 open)
o Broken hurdles reps (5 hurdles, :30-:45 recovery, 3 hurdles to finish)
Acceleration patterns for 300/400
hurdles
21 Strides
22 strides
23 strides
24 strides
.60 meters
.60 meters
.60 meters
.60 meters
1.70
1.70
1.70
1.70
3.05
3.05
3.05
3.05
4.55
4.55
4.45
4.45
6.20
6.20
5.95
5.95
8.00
8.00
7.60
7.60
9.90
9.90
9.35
9.35
11.90
11.90
11.20
11.20
13.95
13.90
13.15
13.15
16.05
15.95
15.20
15.14
18.40
18.00
17.34
17.13
20.86
20.10
19.48
19.12
23.32
22.39
21.62
21.11
25.78
24.68
23.76
23.10
28.24
26.97
25.90
25.09
30.70
29.26
28.04
27.08
33.16
31.55
30.18
29.07
35.62
33.84
32.32
31.06
38.08
36.13
34.46
33.04
40.54
38.42
36.60
35.05
43.00
40.71
38.74
37.03
Hurdle 1
43.00
40.88
39.02
Hurdle 1
43.00
41.01
Hurdle 1
43.00
Hurdle 1
Touchdown times
H1
H2
H3
H4
H5
H6
H7
H8
6.49
10.84
15.19
19.64
24.09
28.64
33.29
38.07
6.54
10.94
15.34
19.84
24.34
28.94
33.64
38.44
6.62
11.09
15.57
20.10
24.68
29.35
34.13
39.00
6.69
11.24
15.79
20.37
25.02
29.77
34.62
39.57
6.74
11.34
15.94
20.54
25.24
30.04
34.94
39.94
6.82
11.49
16.17
20.84
25.58
30.42
35.88
40.99
6.89
11.64
16.39
21.14
25.92
30.79
36.82
42.04
Touchdown times
H1
H2
H3
H4
H5
H6
H7
H8
7.19
12.24
17.29
22.32
27.37
32.52
57.74
43.09
7.27
12.39
17.52
22.58
27.70
32.93
38.19
43.62
7.34
12.54
17.74
22.84
28.04
33.34
38.64
44.14
7.47
12.73
17.99
23.28
28.60
34.03
39.52
45.08
7.54
12.84
18.14
23.54
28.94
34.44
40.04
45.64
Unique elements
• Race conditions
o Prepare your athlete for any conditions
• Experiment with race patterns and starting with the opposite block
setting
o Wind, rain, heat…all will take an effect on the stride pattern of an athlete
• Athlete preparation
o Have a desired stride pattern
o Talk to athlete about adjustments that may need to be made
o Confidence is created through preparation
• Ability to hurdle with either lead leg
• Ability to adjust on the fly