Teaching hurdling requires a solid grasp of mechanics, rhythm, safety, and clear communication. When coaches learn how to teach hurdle techniques, they understand that hurdling is not just jumping over a barrier. It is a flowing movement of speed, coordination, flexibility, and timing. Athletes must learn to move with confidence while maintaining proper form. Beginners often fear hurdles, so calm instruction, slow progression, and repetition build comfort.
Coaches start with the fundamentals before moving to advanced drills. This process helps athletes feel safe and in control. Teaching hurdle techniques becomes easier when the coach uses simple steps, visual demonstrations, and consistent cues.
Importance of proper hurdle coaching
The risk of injury increases when hurdlers use poor form. This is why learning how to teach hurdle techniques correctly matters. Proper coaching improves:
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Speed
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Balance
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Flexibility
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Accuracy
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Confidence
When athletes trust their technique, they run faster and more smoothly. Proper coaching also prevents repeated mistakes, reducing fear and frustration.
Key principles in how to teach hurdle techniques
Several principles guide effective hurdling instruction:
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Teach rhythm first, not height.
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Form matters more than speed at the beginning.
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Athletes must stay relaxed.
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The lead leg and trail leg must work together.
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Body posture influences everything.
These principles become the foundation of all hurdling drills.
Warm-up strategies for hurdlers
A quality warm-up is essential when teaching how to teach hurdle techniques. The warm-up should activate muscles, increase mobility, and prepare the nervous system.
Good warm-up activities include:
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Light jogging
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Dynamic stretching
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A-skips and B-skips
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High knees
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Butt kicks
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Hip openers
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Leg swings
Warm muscles move faster, respond better, and reduce injury risk.
Essential flexibility for hurdlers
Hurdling requires exceptional hip flexibility. Tight hips slow athletes down and make hurdle clearance harder. Coaches should include:
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Hip mobility drills
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Lateral leg swings
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Ankle mobility work
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Hamstring stretches
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Groin flexibility drills
Teaching flexibility is part of teaching hurdle technique. A flexible hurdler moves smoothly and avoids strain.
Teaching hurdle rhythm
Rhythm is one of the most important parts of how to teach hurdle techniques. Hurdlers run, not jump. Rhythm creates flow and allows athletes to maintain speed between hurdles.
Coaches teach rhythm through:
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Three-step patterns
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Mini-hurdles
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Bounce drills
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March-and-run drills
Athletes should feel like the hurdles come naturally, not abruptly.
Explaining hurdle approach steps
The approach to the first hurdle determines the success of the entire race. Teaching athletes to accelerate properly is critical.
Important cues:
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Powerful first two steps
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Smooth acceleration
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Staying tall
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Controlled speed
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Reaching the takeoff point at the correct distance
Proper approach leads to efficient takeoff and better hurdle form.
Teaching takeoff mechanics
Takeoff is where many athletes struggle. When explaining how to teach hurdle techniques, coaches must stress that takeoff should be close to the hurdle, not far away.
Key cues:
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Lean forward slightly
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Snap the lead knee
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Do not jump upward
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Push off the ground quickly
The takeoff should be fast, controlled, and low.
Lead leg technique
The lead leg is the first part of the body to cross the hurdle. It must extend quickly while staying relaxed.
Coaching points:
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Knee drives forward
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Leg extends only after knee lifts
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Foot stays dorsiflexed
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Leg lands quietly and smoothly
A clean lead-leg action reduces drag and increases speed.
Trail leg technique
The trail leg brings power and balance. Many athletes swing it too wide or too high. Teaching proper trail-leg form prevents wasted motion.
Key cues:
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Keep the trail knee close to the body
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Snap the leg forward
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Rotate hips gently
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Keep foot flexed
Smooth trail-leg recovery ensures faster sprinting between hurdles.
Teaching arm action over hurdles
Arm movement must stay balanced. Wild arms slow athletes down.
Focus on:
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Arm opposite to lead leg drives forward
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Trail arm stays close
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Shoulders remain square
Clean arm action improves hurdle rhythm.
Teaching body posture and alignment
Body posture affects control. Athletes often lean too far or stay too upright.
Correct posture includes:
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Slight forward lean
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Neutral spine
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Relaxed shoulders
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Eyes forward
Proper posture helps maintain momentum.
Teaching hurdle clearance
Hurdle clearance should be efficient, quick, and low.
Athletes should:
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Stay compact
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Avoid jumping
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Keep hips stable
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Maintain rhythm
Good clearance reduces time spent in the air.
Teaching landing mechanics
Landing must be controlled to avoid stumbling or losing rhythm.
Landing cues:
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Land on the ball of the lead foot
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Keep body moving forward
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Recover trail leg fast
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Return to sprinting immediately
Good landing mechanics save time between hurdles.
Drills used in how to teach hurdle techniques
Coaches can use dozens of drills, but a few fundamental ones help build strong technique:
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Walk-over drills
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Skip-over drills
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One-step drills
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Three-step rhythm drills
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Lead-leg and trail-leg isolation drills
Drills restore confidence and improve form.
Wall drills for lead leg
The wall helps athletes focus on knee lift and extension.
Steps:
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Stand near a wall
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Lift knee high
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Snap lower leg out
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Keep foot flexed
This drill corrects common lead-leg mistakes.
Trail leg drills
Trail-leg movement can be trained with hurdles or without.
Important aspects:
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Hip rotation
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Quick snapping motion
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Smooth recovery
These drills build speed and flexibility.
Mini-hurdle drills
Mini hurdles teach rhythm and confidence. They allow young athletes to train without fear.
Benefits:
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Faster steps
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Quicker takeoff
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Lower clearance
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Safer practice
Mini-hurdles are essential in early teaching.
Spacing drills
Adjustable spacing teaches athletes to maintain stride length.
Coaches can:
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Move hurdles closer
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Extend distance
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Add sprint zones
This improves timing and flow.
Strength training for hurdlers
Strength is vital for safe hurdling. Helpful exercises include:
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Lunges
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Squats
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Step-ups
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Bounding
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Core stability work
Strong athletes hurdle more efficiently.
Speed training
Speed is the core of hurdling. A hurdler must sprint well to hurdle well.
Workouts include:
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Acceleration sprints
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Flying sprints
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Tempo runs
Speed combined with technique produces elite hurdlers.
Common mistakes in hurdlers
Some frequent errors include:
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Jumping too high
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Overstriding
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Poor trail-leg recovery
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Slow arm action
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Fear of the hurdle
Coaches should correct mistakes gently but consistently.
Safety principles
Safety is essential when learning how to teach hurdle techniques.
Important guidelines:
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Start with low hurdles
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Ensure warm-up is complete
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Monitor fatigue
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Avoid wet surfaces
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Progress gradually
A safe training space prevents accidents.
Coaching tips and communication
Good coaching requires clear communication, short cues, and positive reinforcement.
Useful coaching phrases:
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“Stay low.”
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“Lead with the knee.”
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“Snap the trail leg.”
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“Keep rhythm.”
Positive training builds trust and confidence.
My coaching experience teaching hurdle techniques
From firsthand experience, athletes learn quickest when drills build confidence, not fear. Predictable progressions help them relax. I found that short cues and visual demonstrations work far better than long explanations. Consistency beats intensity in early training.
Conclusion
Understanding how to teach hurdle techniques requires patience, structure, and simple teaching methods. By focusing on rhythm, posture, lead-leg action, and safe progression, coaches help athletes build skill and confidence. With correct drills and clear communication, hurdlers improve quickly and safely.
