Key points
- Do drills after the warm-up and before any fast running.
- Quality over volume. Stop a drill when the positions start to break down.
- Use the lowest hurdle setting, foam hurdles or mini hurdles to start.
- Each drill has a harder and an easier version. Pick the one the athlete can do well.
How to use these drills
Pick three or four drills per session rather than all seven. A typical beginner block:
- 2–3 sets of walkovers (lead leg, trail leg, full)
- 2 sets of one wall drill
- 3–4 rhythm runs over mini hurdles
The drills are ordered roughly from easiest to hardest.
1. Hurdle walkovers
Purpose: Learn lead-leg, trail-leg and full clearance positions at walking speed.
Setup
Place 4–6 hurdles at the lowest setting (or just above knee height for the athlete), about 1.5–2 m apart. Space them so the athlete can take one or two walking steps between hurdles.
Execution
- Lead-leg walkover: walk beside the hurdles and bring only the lead leg over the edge of each hurdle, knee first, then step down.
- Trail-leg walkover: walk beside the hurdles and bring only the trail leg over: knee up and around, foot flexed, finishing in front.
- Full walkover: walk down the middle, lead leg then trail leg over each hurdle.
Coach Royster's Coaching Cues
- “Tall hips. Don't sit.”
- “Knee first on the lead leg.”
- “Toe up on the trail leg.”
- “Finish the trail knee in front.”
Common mistakes
- Leaning back or sitting down at the hips
- Pointing the trail foot, so the toe drags over the hurdle
- Rushing. This drill should look slow and deliberate.
Progression / regression
- Easier: hold a partner’s shoulder or a fence for balance; lower the hurdles
- Harder: skip instead of walk; add the arm action; raise the hurdles a notch
Related: Lead leg technique · Trail leg technique
2. Lead-leg wall drill
Purpose: Feel a knee-first lead-leg drive with a tall posture.
Setup
Stand facing a wall about one leg-length away, hands resting on the wall at shoulder height.
Execution
Lean slightly into the wall from the ankles, body straight. Drive the lead knee up to hip height, then extend the lower leg toward the wall with the toe pulled up. Return and repeat for 6–8 reps.
Coach Royster's Coaching Cues
- “Knee, then foot.”
- “Stay tall through the standing leg.”
- “Toe up.”
Common mistakes
- Kicking a straight leg from the hip
- Bending at the waist instead of staying tall
Progression / regression
- Easier: smaller range of motion; no extension, just the knee drive
- Harder: quick, sharp reps; then the side-of-hurdle lead leg
Related: Lead leg drills
3. Trail-leg wall drill
Purpose: Learn the high, flexed-foot trail-leg path in place.
Setup
Stand facing the wall, hands on the wall, leaning in slightly. The trail leg starts behind you, like the end of a push-off.
Execution
Lift the trail knee up and out to the side, then bring it forward to finish high in front, toe pulled up and turned out. Return and repeat for 6–8 reps per leg.
Coach Royster's Coaching Cues
- “Knee to the armpit.”
- “Toe up and out.”
- “Finish in front.”
Common mistakes
- Knee stays low, below the hip
- Foot points down
- Twisting the hips and shoulders open
Progression / regression
- Easier: slower reps; a partner guides the knee path
- Harder: faster reps; move to trail-leg walkovers
Related: Trail leg technique
4. Mini-hurdle A-skips
Purpose: Build the knee lift, foot position and rhythm used over hurdles.
Setup
Place 6–8 mini hurdles about 1–1.2 m apart in a straight line.
Execution
A-skip over each mini hurdle: drive one knee up with the toe pulled up, and step down actively under the hips. Alternate legs, one skip per hurdle.
Coach Royster's Coaching Cues
- “Knee up, toe up.”
- “Step down under you.”
- “Tall and quick.”
Common mistakes
- Reaching out with the foot instead of stepping down
- Leaning back
Progression / regression
- Easier: march instead of skip
- Harder: straight-leg bounds or fast-leg variations over the same setup
Related: Hurdle mobility drills
5. Rhythm runs over mini hurdles
Purpose: Learn quick, consistent steps between barriers before full hurdles.
Setup
Place 6–8 mini hurdles at a spacing that allows three quick steps between them. For many beginners this is roughly 4–5 m, but set it so the athlete doesn’t reach. Put a cone 8–10 m before the first hurdle.
Execution
Run in from the cone, run over each mini hurdle with a quick step, and take three steps between hurdles. Walk back for recovery. 3–5 reps.
Coach Royster's Coaching Cues
- “1-2-3, over.”
- “Quick feet, not big steps.”
- “Stay tall.”
Common mistakes
- Spacing too long, so the athlete reaches or bounds
- Looking down at the hurdles
Progression / regression
- Easier: closer spacing; five steps between
- Harder: gradually extend spacing; replace mini hurdles with low hurdles
Related: How to three-step hurdles · Training spacing calculator
6. Side-of-hurdle lead leg (jog)
Purpose: Practice the lead leg with some speed while the trail leg runs past the side.
Setup
3–5 low hurdles with short spacing (enough for three or five jogging steps). The athlete runs along the edge so only the lead leg goes over the hurdle.
Execution
Jog in, drive the lead knee over the edge of each hurdle, snap it down, and keep running. The trail leg runs past the outside of the hurdle.
Coach Royster's Coaching Cues
- “Attack with the knee.”
- “Snap it down and run.”
Common mistakes
- Swinging the lead leg out to the side
- Slowing down before each hurdle
Progression / regression
- Easier: walk or skip
- Harder: run at moderate speed with three steps between
Related: Lead leg drills
7. Low-hurdle run-throughs
Purpose: Combine the approach, full clearance and rhythm at controlled speed.
Setup
3–5 hurdles at a low setting, with spacing set for a comfortable three or five steps between. Use the training spacing calculator to set it up. Start from a cone with a consistent approach.
Execution
Run through the hurdles at about 70–80% effort, focusing on one cue per rep. Walk back for full recovery. 4–6 reps.
Coach Royster's Coaching Cues
- “Run over, don't jump.”
- “Same rhythm at every hurdle.”
- “Run through the last hurdle.”
Common mistakes
- Trying to go too fast before the rhythm is consistent
- Adding hurdles or height too soon
Progression / regression
- Easier: fewer hurdles; lower height; shorter spacing
- Harder: more hurdles; more speed; spacing a little closer to race setup
Related: Beginner hurdle workout
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This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.