World-class hurdlers sprint down the track and glide over the hurdles with ease and grace, but when you are just starting out, it takes time to learn the correct technique to maintain a fast pace and clear the hurdles cleanly. Some variations in form exist from one hurdler to another, but almost all follow the same basic technique.
Step 1
Time your steps so you can clear the hurdles in one leap. Ideally, you will not have to slow down or stutter-step to clear the hurdles, but you may need to as you are learning to get your timing down pat.
Step 2
Jump over the top of the hurdle, rather than bringing your foot around the side, with your lead leg. As your lead leg, which is often your dominant leg, is in the air, your opposite arm should pump forward to help propel you over the top of the hurdle. Bring your trailing leg as close to parallel with the ground as you can so you do not clip the hurdle on your way over.
Step 3
Transfer your weight to your front leg as you are in the air, and then bring your leading leg forward as soon as possible after clearing the hurdle. This motion is typically started once your hips clear the hurdle, and it will help you literally hit the ground running and get back into your sprint and prepared for the next hurdle.
Step 4
Land on your lead foot, and immediately push off that foot to help bring your trailing leg forward. This will help your forward momentum and set you up to clear the next hurdle.
Tips and Warnings
- Practice slowly to get your timing down and gradually speed up all the steps before you can hurdle at full speed.
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