Key points
- Three steps between hurdles keeps the same lead leg at every hurdle.
- The rhythm should feel quick. It isn't three long bounds.
- Most beginners need shorter spacing than race setup to three-step at first.
- Move the spacing out gradually as the rhythm stays consistent.
On this page
What three-stepping means
Between two hurdles in a sprint race, the athlete lands off one hurdle, takes three steps, and takes off for the next. Because three is an odd number, the same leg leads at every hurdle.
The steps are not equal:
- Step one (the trail leg’s first step) is usually the shortest, because the athlete is recovering from the landing
- Step two is usually the longest
- Step three is slightly shorter and quicker, setting up the next take-off
The count many coaches use is “land, 1-2-3, hurdle.”
Why most beginners can’t three-step race spacing
Race spacing is fixed for each division. Some examples:
- 80m youth hurdles: 7.50 m between hurdles (AAU, USATF 11–12)
- 100m hurdles: 8.50 m between hurdles (girls and women)
- 110m hurdles: 9.14 m between hurdles (boys and men)
For many new hurdlers that’s too far to cover in three quick steps. The result is overstriding, stuttering, or switching to five steps. Full spacing charts are in the hurdle heights guide.
How to build the three-step
1. Shorten the spacing
Set the hurdles closer together than race spacing. The athlete should be able to three-step comfortably while staying tall and relaxed. Use the training spacing calculator to get exact placements.
2. Lower the hurdles
Lower hurdles mean less time in the air and more focus on rhythm. Many coaches use the lowest setting or mini hurdles for early rhythm work.
3. Keep the number of hurdles small
Start with 2–4 hurdles. The rhythm should look the same at hurdle four as at hurdle one before you add more.
4. Move spacing out gradually
When the athlete three-steps consistently, move the hurdles out a little at a time. If the rhythm breaks down or the athlete starts reaching, go back to the previous spacing.
Coach Royster's Coaching Cues
- “Land, 1-2-3, hurdle.”
- “Quick feet, not big steps.”
- “Stay tall between hurdles.”
- “Attack the next hurdle, don't wait for it.”
Rhythm drills
- Rhythm runs over mini hurdles at short spacing: beginner drills
- Three-step lead-leg or trail-leg drills over the side of the hurdle: lead leg drills
- Full three-step runs over 3–5 hurdles at reduced spacing, walking back for full recovery
Frequently asked questions
Why can't I three-step the hurdles?
Race spacing is set for the division, and many athletes, especially first-year hurdlers, don’t yet have the speed or clearance technique to cover it in three steps. That’s normal. Reduce the spacing until three steps feels quick, then extend it gradually.
Is it OK to four-step or five-step hurdles?
For beginners, yes. Many young athletes five-step before they can three-step. Four-stepping means alternating lead legs, which some athletes do while developing. The long-term goal in sprint hurdles is usually three steps.
Next stepFirst Hurdle ApproachStep count, block setup and a consistent approach to hurdle one.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.