By Kevin Fitzpatrick - Last updated: Friday, May 1, 2015
Purdue University head coach Rolando Greene knows the importance of finding a rhythm when attacking hurdles. In this drill, athletes work on endurance and their three-step and five-step hurdles.
Hurdle Rhythm and Endurance
Drill Summary: Set up a row of hurdles with each hurdle 21 feet apart in a straightaway. Coach Greene recommends 5-15 hurdles in the row. Athletes sprint through the course making sure to step three times between each hurdle. Alternate working on getting the lead and trail leg over the hurdle on each rep.
Keys to the Drill:
1) Hips square to the hurdle.
2) Lead knee lifted to the height of the hurdle.
3) Compact the torso.
4) Trail leg fires straight up and down.
By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015
The extra space between the second and third hurdles in the “3-Step 5-Step 3-Step Drill” allows the athlete to sprint faster than they’re usually able to. This is why University of Arkansas assistant coach Doug Case uses the drill – to train his athletes how to handle the hurdles at overspeed.
3-Step 5-Step 3-Step Drill
Drill Summary: Set up four hurdles. The distance between the first and second hurdles should allow for a proper 3-step interval, followed by a 5-step interval between the second and third hurdles, and one more 3-step gap between the third and fourth hurdles. The athlete takes off on the coach’s command, focusing on reaching top speed during the 5-step interval so they can learn to hurdle running slightly faster than their usual pace.
Keys to the Drill:
1) Be very fast on the 5-step portion.
2) Step down quickly with the lead leg going over the hurdles.
3) Pull the trail leg through on a flat plane.
4) Develop a rhythm.
By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015
Teach your hurdlers how to explode out of the blocks with this drill progression from Colorado State University assistant coach Karim Abdel Wahab. Coach Wahab wants runners to come out of the blocks with their body on one line through the knees, hips, shoulders and ears.
Acceleration Progression for Hurdlers
Drill Summary: Runners begin the progression with the lean and catch, where they practice keeping their body in line to get the feel for the proper position out of the blocks. Next, runners get on their knees and practice their arm separation, focusing on getting big separation between both elbows. Finally, both techniques are combined in the post up movement simulation.
By dustin.moscoso - Last updated: Thursday, January 1, 2015
Florida State University Assistant Coach, Ken Harnden, shows the setup and coaching points for one of the most common trail and lead leg drills, the fence hurdle drill. Coach Harnden explains the correct body posture and knee/foot mechanics for correctly drilling lower body hurdle mechanics.
By dustin.moscoso - Last updated: Monday, December 1, 2014
Florida State University Assistant Coach (Sprints), Ken Harnden, explains a hurdle form and technique drill called the Five Step Drill. This drill could be utilized during any training phase of the season and used to develop lead leg, trail leg or complete hurdling.
Five Step Drill
Set-up for this drill is minimal with only 4 – 6 hurdles needed and markings for competition hurdle placement depending on the gender and age of the hurdlers. Once hurdles are correctly placed, hurdle height is then set three inches below that of race height.