Technique hub

Hurdle Technique

Hurdle technique, broken into the pieces coaches actually teach. Start with the full overview, then work on one piece at a time.

Start with the overview

How to Hurdle

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

Read guide → Clearance

Lead Leg

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

Read guide → Clearance

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 → Approach

First Hurdle Approach

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

Read guide → Upper body

Arm Action

Lead arm, trail arm and forward lean that keep you balanced.

Read guide →

How the technique guides fit together

A clearance happens in about a second, but it’s easier to learn in parts. A sensible order for most athletes:

  1. Lead leg: knee-first attack and an active landing
  2. Trail leg: knee high and around, foot flexed
  3. Arm action: the upper body that balances the legs
  4. Three-step rhythm: connecting hurdles in sprint races
  5. First hurdle approach: a consistent step pattern out of the start

Each guide links to matching drills in the drills library. When you’re ready to put it together at speed, go to the training hub.

Get the Free Hurdle Starter Pack

Height and spacing cheat sheets, beginner drills and coaching cues in one printable PDF.