Start Here

Who this page is for

• First-time hurdlers of any age who want to know what to practice first
• Youth athletes (and their parents) joining an AAU, USATF or school team
• High-school athletes trying the hurdles for the first time
• New coaches who need a sensible order for teaching the event

If you already hurdle and want to fix something specific, go straight to the technique hub or the drills library.

1. What hurdling actually is
2. Safety and beginner setup
3. How to approach a hurdle
4. Lead-leg basics
5. Trail-leg basics
6. Rhythm between hurdles
7. Beginner drills
8. Reduced height and spacing
9. A basic workout structure
10. Equipment you need

Step 1: What hurdling actually is

A hurdle race is a sprint with barriers set at fixed heights and fixed distances. Every race has the same pieces:

1. The approach: from the start line to the first hurdle
2. The clearance: going over each hurdle
3. The rhythm: the steps between hurdles
4. The run-in: from the last hurdle to the finish

Good hurdlers look like they are sprinting over the barriers. They stay low, keep moving forward and get back on the ground quickly. The most common beginner mistake is jumping up over the hurdle. That wastes time and makes the landing harder. The rest of this roadmap is about learning to run over hurdles instead of jumping them.

Sprint hurdle races are 55m–110m (for example the 100m and 110m hurdles). Long hurdle races are 200m–400m (for example the 300m and 400m hurdles). Heights and spacing depend on age, sex and governing body. The hurdle heights guide has the details.

Step 2: Safety and beginner setup

Athletes with pain, a recent injury or a medical condition should get guidance from a qualified medical professional before starting hurdle training.

Step 3: How to approach a hurdle

Beginners often slow down or “stutter” right before a hurdle. That’s usually fear, or a take-off spot that’s too close. Two simple rules help:

• Take off far enough away. Beginners almost always take off too close, which forces them to jump up. Taking off a little farther back than feels natural lets the athlete run across the hurdle. Coaches often mark a take-off spot with tape or a flat marker.
• Keep running tall. Hips high, eyes on the top of the hurdle or beyond it, not at your feet.

Later you’ll learn a set number of steps from the start to the first hurdle. Read how to get to the first hurdle when you’re ready.

Step 4: Lead-leg basics

The lead leg is the first leg over the hurdle. Beginners should:

• Drive the knee up first, then let the lower leg extend toward the hurdle
• Keep the lead leg in line with the lane, not swinging out to the side
• Pull the lead leg down quickly once it passes the hurdle, so the foot lands under the body

Try both legs at walking speed to find which feels natural. A common starting point: the leg you’d jump off in the long jump often becomes the take-off (trail) leg, so the other leg leads. Full guide: lead leg technique.

Step 5: Trail-leg basics

The trail leg is the second leg over. It’s the one that causes the most knocked hurdles.

• The trail knee comes up and around to the front, roughly under the armpit
• The foot stays flexed (toe pulled up) so it clears the top of the hurdle
• The knee finishes high and in front, ready for the first step off the hurdle

Walk-over drills are the safest way to learn this. Full guide: trail leg technique.

Step 6: Rhythm between hurdles

In sprint hurdles, most athletes aim to take three steps between hurdles, so they lead with the same leg every time. In the long hurdles, stride counts are higher and often change during the race.

Beginners usually can’t three-step race spacing right away. That’s normal. Coaches shorten the spacing so the rhythm feels quick and natural first. See how to three-step hurdles and the training spacing calculator.

Step 7: Beginner drills

A small set of drills covers most of what a new hurdler needs:

• Walkovers: lead leg, trail leg and full clearance at walking speed
• Wall drills: lead-knee drive and trail-leg position against a wall or fence
• Side-of-hurdle drills: lead or trail leg only, beside the hurdle
• Skips and marching over low or mini hurdles

Every drill is written out with setup, cues and common mistakes in beginner hurdle drills.

Step 8: Reduced height and spacing

Almost every coach starts beginners with lower hurdles and closer spacing than race specifications. This lets the athlete practice good positions at real speed. Increase height or spacing when the athlete is:

• Clearing consistently without jumping or hitting hurdles hard
• Keeping the same rhythm across several hurdles
• Staying relaxed through the upper body

Use the training spacing calculator to set up reduced spacing, and the hurdle height and spacing calculator to see the race setup you’re working toward.

Step 9: A basic workout structure

A beginner hurdle session can be simple:

1. Warm-up (10–15 minutes): jogging, dynamic mobility, skips
2. Drills (10–15 minutes): walkovers and one or two technique drills
3. Main set (15–20 minutes): short runs over 2–5 low hurdles with full recovery
4. Cool-down (5–10 minutes): easy jogging and relaxed stretching

Two hurdle sessions a week is plenty for most beginners during the first weeks. See the full beginner hurdle workout.

Step 10: Equipment you need

You don’t need much to start. A school or club will usually have competition hurdles. For extra practice, a few pieces go a long way:

More detail on choosing hurdles is in the training hurdles buying guide.

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.