Coaching Young Athletes

Navigating Hurdles with Speed & Precision

Hurdles is a sprint race. The aim is to reach the finish line as quickly as possible while navigating barriers inconveniently placed in your path to disrupt your progress!  The key to successful hurdling lies in minimising the disruption caused by these obstacles to preserve sprint form and maintain forward momentum.  To understand an effective hurdle technique, it is useful to work backward from the landing.  Let’s begin by looking at what we hope will happen when the athlete touches down on the far side of a hurdle.

1. A Quick Touchdown

First things first – we want those feet back on the ground quickly. Lingering in the air is a no-go; it wastes time. It’s all about speeding through the hurdle clearance so we can smoothly transition back into the sprint.

To achieve this we want a flat and fast hurdle clearance. No high jumping. We need:

• A fast and confident hurdle approach, aiming for maximum horizontal velocity.
• The lead leg is driven forward over the hurdle (not upward). Trade-off as little horizontal velocity for vertical lift as possible.
• A trail leg tucked flat, not under the body. If the trail leg is folded up under the body, a steeper take-off and higher flight curve will be needed to avoid hitting the hurdle.

2. Maintaining Balance

Regaining balance upon landing is important. A loss of balance can lead to stumbling, a delay in transitioning back into an effective sprint, and a misdirection of momentum.  We want the forward momentum to continue in the direction we require and not be diverted ineffectively and inefficiently. Balance is the foundation for a successful sprint after clearing the hurdle.

Hurdlers need to:

• Direct the lead leg straight ahead so it lands in a straight line.
• Fully complete the trail leg action by bringing the trailing knee right around to the front with the knee up and the lower leg to the vertical before bringing the foot down.
• Stabilise the torso. Keep the belly button pointing in the direction you want to go – forward!
• Control the arm action. Disrupt the sprint arm action as little as possible. Helicopter arms (where the arms are flung out to the sides) are common among beginners.

3. Rapid Return to Sprinting

The final objective is to promptly get back into a sprinting position to continue the forward momentum. This objective ties the other goals together – getting back onto the ground quickly, and regaining balance facilitates the swift return to sprinting.

Summary

The essence of hurdling revolves around preserving forward momentum. To achieve this, athletes need to minimise air time, stabilize upon landing, and immediately resume the sprint action.

Take The Hurdling Mastery Quiz!

1. What is a key goal in hurdle clearance?
   • A. Maximum vertical lift
   • B. Quick and flat clearance
   • C. Slow and cautious approach
2. Why is it important to tuck the trail leg flat during hurdling?
   • A. To increase air time
   • B. To avoid hitting the hurdle
   • C. For a steeper take-off
3. What should hurdlers prioritise upon landing to maintain balance?
   • A. Helicopter arm movements
   • B. Landing with the lead leg sideways
   • C. Directing the lead leg straight ahead
4. What is the essence of hurdling according to the article?
   • A. Maximizing air time
   • B. Minimizing disruption to arm movements
   • C. Preserving forward momentum
5. How can hurdlers achieve a rapid return to sprinting after clearing a hurdle?
   • A. Delay the transition for better balance
   • B. Swiftly touch down, regain balance, and resume sprinting
   • C. Increase air time for a more controlled landing

Answers:

1. B
2. B
3. C
4. C
5. B

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