How coaches use reduced spacing
- Rhythm first: shorter spacing lets developing athletes three-step with quick, tall strides instead of reaching. See how to three-step hurdles.
- Technique at speed: athletes can practice clearance technique at race-like speed without overstriding.
- Gradual progression: move the hurdles out a step at a time. If the rhythm breaks down, go back to the previous spacing.
The formula is simple: mark for hurdle n = start distance + (n − 1) × training spacing.
For race setups by governing body, use the Hurdle Height & Spacing Calculator.
Frequently asked questions
How much should I shorten hurdle spacing for beginners?
There’s no single correct number. It depends on the athlete’s speed, size and experience. Start with spacing where the athlete can take three quick steps while staying tall and relaxed, without reaching. Then move the hurdles out gradually as the rhythm holds up.
Should I keep the start-to-first-hurdle distance the same?
Many coaches keep the race distance to hurdle one so the approach step count stays the same, and only shorten the spacing between hurdles. With younger athletes it can also help to shorten the approach. The calculator lets you set both.