Build Better Hurdlers with These 4 Drills
Sep 02, 2025 7:33 pm
Coach ,
As you know, most hurdle breakdowns come from poor rhythm, posture, or takeoff mechanics. These 4 drills can help fix that—but first, your hurdlers must understand what good form looks like.
The Golden Positions
These are key positions hurdlers should hit at takeoff and landing, based on Ralph Mann’s research:
- Takeoff: hips projected forward, lead leg rising through the grounded knee—not cast outward
- Landing: hips tall, trail leg recovering tight under the body, arms and posture ready to sprint
Understanding these positions gives meaning to your technical drills—and helps athletes apply them in races.
Here are 4 drills that build toward those positions:
1. Static Lead Leg & Trail Slide Drills
These drills emphasize posture, hip control, and mobility. The lead leg drill teaches athletes to drive from the hip and stay tall over the hurdle, while trail slides reinforce a clean, high trail leg recovery. Both sides should be trained, especially for newer hurdlers or 400m athletes who may switch leads mid-race.
2. Wall Attack Drill
Used to correct long takeoffs and mis-timed lead legs, the wall attack teaches athletes to cut the last step under their hips and project forward into the hurdle. Once the hips are committed, the lead leg naturally extends. A must-use drill for athletes who tend to jump or float over hurdles.
Check out Coach Chris Parno’s full ‘Hurdle Drills’ course for 40+ hurdle drills and skills.
Access the full course HERE
3. Kneeling Push & Hop-Hop Drills -- Starts Drill
Kneeling Push & Hop-Hop Drills
Great for block start development, the kneeling push isolates low heel recovery and drives home proper hip position from the first step. The hop-hop drill adds rhythm and reinforces the front-leg timing used in sprint hurdle starts.
Check out Coach Jamie West’s full ‘Teaching the Block Start to Hurdle One ’ course for more on hurdle starts for both the 100m and 400m hurdles.
Access the full course HERE
4. 5-5-3-3 Rhythm Drill
A simple but effective progression: 5 steps between the first two hurdles, then 3 steps between the next two. Athletes must adjust stride length and get their feet down quickly, which helps develop race rhythm, stride awareness, and the ability to adapt under pressure.
Check out Coach Elton Ervin’s full ‘Sprint Hurdles’ course for more hurdle drills and training tips.
Access the full course HERE
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