Technical Aspects of Hurdling - Speed Revolution

Technical Aspects of Hurdling
By Jeff McAuley

The 55/60H & 100H & 110H
One of the most exciting events
in all of track & field is the high
hurdle events!
Hurdlers are often referred to as
the best athletes on the track.
As the event requires speed,
technical precision, and often a
bit of a daredevil attitude.
Hurdlers also tend to be the most
versatile athlete’s, able to help
the team in the sprint and jump
events.
So lets take at look at how to
make a hurdler great!

There are Three Categories of
Hurdle Workouts
1. Hurdle Skill Acquisition
2. Hurdle Maximum Speed
Development
3. Hurdle Rhythm Endurance
Now lets take a look at each!

Hurdle Skill Acquisition
These are drills and workouts
that are done to improve hurdle
technique. They include teaching
proper takeoff and landing
distance, hurdle clearance
mechanics, etc.
Proper hurdle training includes
skill acquisition workouts in
routines early in the year and
maintains them throughout the
season.
Let’s take a look at some of the
things that should be covered.

Hurdle Skill Acquisition
1. Stationary Drills
A. Lead Leg Punches
B. Trail Leg Circles
C. Trail Leg Over & Backs
2. Walking Drills (Hurdle Mobility)
A. Lead/Trail Walkovers
B. Alternate Leg Walkovers
C. Over and Under’s
3. Skipping Drills
A. Lead Leg Skips
B. Trail Leg Skips
C. Lateral Hurdle Skips
D. Lateral “Hurdle Toppers”

Hurdle Skill Acquisition
4. One Time Drills
A. Lead Leg
B. Trail Leg
C. “Over the Top”
5. Running Drills
A. 5 step trail leg runs with the
hurdles set at +5’ spacing.
B. 5 step lead leg runs with the
hurdles set at +5’ spacing.
C. 5 step trail leg runs with the
hurdles set at +5’ spacing.
D. 3 step trail leg runs with the
hurdles set at -3’ spacing.

Number of Steps Between the Hurdles
Men/Boys
To the 1st In Between
13.00 7-8 3
13.50 8 3
14.00 8 3
14.50 8 3
15.00 8 3
16.00 8-9 3-5
17.00 8-9 3-5
18.00+ 9 5
Women/Girls
To the 1st In Between
13.00 8 3
13.50 8 3
14.00 8 3
14.50 8 3
15.00 8 3
16.00 8-9 3-5
17.00 8-9 3-5
18.00+ 9-10 4-5
As we can see by the tables above, the faster hurdlers are
running 3 steps between the hurdles. However, it is the stride
frequency and not the length that becomes most important.

So how many steps should my
athletes run?
Well, generally speaking, it should
be the goal of every athlete to run
3 steps between the hurdles.
However, for athletes of lesser
ability, they often will run faster
times using a combination of 3, 4,
or 5 steps.
How can I get them to run 3 steps?
Speed and power development
work is the key. The athlete needs
to be able to attain a minimum
stride length of 6’6” to 6’7” on the
longest stride between the
hurdles.

Takeoff and Landing Distances
N
Nearly every male high hurdler will be in the air for 11 to 12 feet,
and every female hurdler will be in the air for 9 to 10 feet. It is
the distribution of these distances before and after the hurdle
that typically determines how fast the hurdler is running!

Typical Takeoff and Landing Distances
Men’s Takeoff Distances
Before After Total
13.00 7’6” 4’6” 12’0”
13.50 7’3” 4’9” 12’0”
14.00 7’0” 5’0” 12’0”
14.50 6’9” 5’3” 12’0”
15.00 6’6” 5’6” 12’0”
15.50 6’3” 5’9” 12’0”
16.00 6’0” 6’0” 12’0”
17.00 5’0” 6’0” 11’0”
Women’s Takeoff Distances
Before After Total
12.50 6’7” 3’5” 10’0”
13.00 6’4” 3’8” 10’0”
13.50 6’1” 3’11” 10’0”
14.00 5’10” 4’2” 10’0”
14.50 5’8” 4’3” 9’11”
15.00 5’6” 4’4” 9’10”
16.00 5’3” 4’5” 9’8”
17.00 5’0” 4’6” 9’6”
As we can see by the tables above, nearly all the athlete’s are in
the air for the same distance, but the faster hurdlers are taking
off farther in front of each hurdle. Therefore, it is important to
teach the hurdler to attack the hurdle aggressively!

Hurdle Maximum Speed Development
These are workouts that focus on
developing the athletes maximum
speed over and between the hurdles.
This is primarily done by doing fast
intense passes over 3-7 hurdles with
near full recovery.
Often, the hurdles are lowered and/or
brought closer together to achieve the
fastest hurdle rhythm possible.
Let’s take a look at how we can use TD
times to achieve this goal!

Hurdle Rhythm Endurance
Development
These are workouts that focus on
developing the athlete’s capacity
to maintain a high percentage of
their maximum hurdle speed.
This is primarily done by running
larger volumes of hurdles.
Workouts such as “Down and Backs”
and multiple passes over 5 to 10
hurdles at a time, with just enough
rest to maintain form and a solid
rhythm.
Let’s take a look at how we can use
TD times to achieve this goal!

The 300 & 400 Meter Hurdles
One of the most challenging
events in all of track & field is
the intermediate hurdle events.
These hurdlers are often referred
to as the toughest athletes on
the track. As the event requires
speed, technical precision,
endurance, and toughness.
Often, intermediate hurdlers are
asked to run the high hurdles,
the open 400 and even the 4x400
after a long taxing day.
So lets take at look at how to
make a hurdler great!

Technical Considerations for the
Intermediate Hurdle Races
1. It is imperative that athletes
learn to make good “visual
adjustments” in the 300 & 400
hurdle events. This prevents
“chopping” into and off of the
hurdle.
2. While it is important to
develop speed endurance,
don’t neglect including hurdle
skill acquisition workouts in
your training.
3. Initially work on developing a
proper stride pattern to the 1 st
and then thru the 5 th hurdle.

Typical Number of Steps Between the 300 Hurdles
Boys
To the 1st In Between
Elite 21-22 13-15
Advanced 22 14-15
Average 23-24 16-17
Beginner 24-25 17-20
Girls
To the 1st In Between
Elite 21-22 13-15
Advanced 23-24 15-17
Average 25-26 18-19
Beginner 26-27 20-22
Avg. Stride Length Required to Run These Step Patterns
Stride Length
13 Steps 7’11”
14 Steps 7’4 ½”
15 Steps 6’10 ½”
16 Steps 6’6 ¼”
17 Steps 6’2”
Stride Length
18 Steps 5’10 ½”
19 Steps 5’7 ½”
20 Steps 5’4”
21 Steps 5’1”
22 Steps 4’10 ¼”

More on the 300 & 400 Hurdles.
1. Because the athlete actually is
traveling faster in the long
hurdles, the takeoff and
landing distance is typically
longer than in the high hurdles.
2. The long hurdler tends to “float”
the hurdle. A hard snap of the
lead leg and quick trail leg is
not necessary.
3. A good differential between
the 300 flat and hurdles is 2.5
to 3.0 seconds. And even better
than that can be attained.
Now lets take a look at how we
can use TD times in the 300/400H

Complete Hurdle Touchdown Times Reference Calculator
Men's 55m Hurdles Auto Hand Women's 55m Hurdles Auto Hand
Men's 60m Hurdles Auto Hand Women's 60m Hurdles Auto Hand
Men's 110m Hurdles Auto Hand Women's 100m Hurdles Auto Hand
Men's 300m Hurdles Auto Hand Women's 300m Hurdles Auto Hand
Men's 400m Hurdles Auto Hand Women's 400m Hurdles Auto Hand
Note: The auto timed reference calculators are mostly used for race analysis when using Dartfish or other video analysis
software programs. The hand timed reference calculators are helpful to the coach when using a stopwatch to get the
athletes touchdown times on race day. The calculators are identical with the exception of a .24 hand time adjustment.
Hurdle Practice Recording Sheets By Event
Men's 55m Hurdles Women's 55m Hurdles
Men's 60m Hurdles Women's 60m Hurdles
Men's 110m Hurdles Women's 100m Hurdles
Men's 300m Hurdles Women's 300m Hurdles
Men's 400m Hurdles Women's 400m Hurdles
Men's Special 3 Step/5 Step Overspeed High Hurdle Workout
Women's Special 3 Step/5 Step Overspeed High Hurdle Workout
Created by Coach Jeff McAuley
© Jeff McAuley/ Speed Revolution
Thank You For Your Time!
If you would like a copy of the
Complete Hurdle Touchdown
Times Reference Calculator &
Practice Recording Sheets
that we used in this presentation.
Or have any other questions
please feel free to contact me
by e-mail at:
coachjeffmcauley@yahoo.com