What's inside
- Hurdle height cheat sheet: AAU, USATF and high school heights by age
- Spacing cheat sheet: start, spacing and run-in for every common race
- Beginner hurdle checklist: safety, setup and what to practice first
- Lead-leg cues and trail-leg cues
- Seven beginner drills with setup and cues
- Sample warm-up for hurdle days
- First-meet checklist for athletes and parents
The specifications in the PDF come from the same verified data as the hurdle calculator, reviewed September 24, 2026.
Get instant access
Enter your email for instant access to the download, plus occasional practical hurdle training emails. Unsubscribe any time.
Who it’s for
- First-time hurdlers who want a checklist and cues to take to practice
- Parents who want to understand what their athlete is learning and how hurdles are set up
- New coaches who need a quick reference for heights, spacing and beginner drills
Start with the Start Here roadmap for the full beginner walkthrough.