Hurdle technique · drills · training

How to Hurdle Better

Learn hurdle technique, drills, workouts, race rhythm, hurdle heights and spacing, and sensible training for developing hurdlers, from first practice to championship season.

By Steven RoysterUSATF Level 1 Certified Track Coach
Start Learning Hurdle Height & Spacing Calculator

Choose your path

What do you need help with?

I'm new to hurdles

A step-by-step first-season plan for new hurdlers, parents and first-year coaches.

Start here →

Improve my technique

Lead leg, trail leg, arm action, rhythm and the approach to hurdle one.

Technique hub →

Find hurdle heights & spacing

AAU, USATF, high school, NCAA and World Athletics specs with sources.

Hurdle heights →

Get hurdle workouts

Event guides and sample sessions for sprint hurdles and long hurdles.

Training hub →

Free interactive tools

Hurdle tools

Built for the track: pick a governing body and event, get the numbers you need to set up the lane.

Hurdle Height & Spacing Calculator

Height, number of hurdles, start to hurdle 1, spacing and run-in for AAU, USATF, NFHS, NCAA and World Athletics.

Open calculator →

Training Spacing Calculator

Set up reduced spacing for rhythm work and see exactly where to put each hurdle.

Open calculator →

400m Hurdle Stride Planner

Plan a stride pattern hurdle by hurdle and see which leg leads at every barrier.

Plan a race →

Technique

Learn the fundamentals

Technique

Lead Leg

Knee-first attack, a straight line down the lane and an active landing.

Read guide → Technique

Trail Leg

Knee up and around to the front, foot flexed, ready for the first step.

Read guide → Rhythm

Three-Step Rhythm

Build a quick, consistent three-step rhythm between sprint hurdles.

Read guide → Starts

First Hurdle Approach

Step count, block setup and a consistent approach to hurdle one.

Read guide →

A simple sequence that works

Coach Royster's beginner progression

New hurdlers do best when each skill is comfortable before the next is added. Move on when the current step looks relaxed and repeatable, not after a set number of days.

  1. Mobility & movement

    Hip mobility, skips and marching so the hurdle positions feel natural.

  2. Walkovers

    Walk over low hurdles to learn lead and trail positions without speed.

  3. Lead-leg mechanics

    Knee up first, then extend; attack the hurdle instead of jumping it.

  4. Trail-leg mechanics

    Knee comes through high and to the front, foot flexed, toe up.

  5. Rhythm between hurdles

    Short spacing and low heights first so the three-step feels quick.

  6. Full-speed application

    Bring the pieces together over several hurdles at race-like speed.

Essential hurdle articles

Popular training guides

Cornerstone guide

How to Hurdle

Every phase of a hurdle clearance, from take-off to landing and rhythm.

Read guide → Drills

Beginner Hurdle Drills

Seven foundation drills with setup, cues, mistakes and progressions.

Read guide → Workout

Beginner Hurdle Workout

A 45–60 minute session with warm-up, drills and low-hurdle runs.

Read guide → Sprint hurdles

100m Hurdles

Heights, spacing, rhythm and training structure for the 100m hurdles.

Read guide → Sprint hurdles

110m Hurdles

Heights, spacing, rhythm and training structure for the 110m hurdles.

Read guide → Long hurdles

300m Hurdles

Heights, spacing, stride patterns and training for the 300m hurdles.

Read guide → Long hurdles

400m Hurdles

Heights, spacing, stride patterns and training for the 400m hurdles.

Read guide → Mobility

Hurdle Mobility

A 10–12 minute hip mobility routine built around hurdle positions.

Read guide → Training at home

Hurdle Training at Home

Mobility, wall drills and mini-hurdle work you can do without a track.

Read guide →

Buying guides

Recommended hurdle gear

What to look for before you buy, so the equipment fits the athlete and the training. Some guides include Amazon affiliate links.

Training hurdles

Adjustable, safety and competition-style hurdles for practice.

Buying guide →

Mini hurdles

Low hurdles for rhythm, mobility and wickets-style work.

Gear hub →

Starting blocks

Practice blocks for school, club and home training.

Buying guide →

Sprint & hurdle spikes

How sprint spikes differ, fit and spike-length rules.

Buying guide →

Cones & measuring tape

Mark approach and spacing so every rep is set up the same way.

Gear hub →

Resistance bands

Warm-up and hip-strength tools that fit in a training bag.

Gear hub →

Free PDF download

Free Hurdle Starter Pack

A printable reference to keep in your training bag or on the coach's clipboard:

  • Hurdle height and spacing cheat sheet (AAU, USATF, high school)
  • Beginner hurdle checklist and first-meet checklist
  • Lead-leg and trail-leg coaching cues
  • Seven beginner drills with a sample warm-up

Free PDF plus occasional hurdle training emails. Unsubscribe any time. See the privacy policy.

About the coach

Steven Royster

USATF Level 1 Certified Track Coach

HowToHurdle.com is written by Steven Royster, a USATF Level 1 Certified Track Coach. The site covers the fundamentals that developing hurdlers, parents and newer coaches ask about most: how to learn the event safely, how to build lead-leg and trail-leg technique, how to find rhythm between hurdles, and how to set up hurdles correctly for each age group and governing body.

Specifications on this site are checked against the governing body's own documents, with the source and review date shown on each page.

About Coach Royster