Hurdle

Hurdling is usually done in different events: 60 meter hurdles, 80 meter hurdles, 100 meter hurdles, 110 meter hurdles, 300 meter hurdles, and 400 meter hurdles. Hurdlers compete at almost any track-and-field meet, from middle school events, all the way to the Olympics. Hurdling is a great sport that requires good fitness, flexibility, upper body strength, and, most of all, perseverance and determination.

Steps

Before the Event

  1. Stretch. If you don't stretch, you can become seriously injured. (Pulling hamstrings are common)
  2. Run a few practice hurdles. Make sure you have your lead and trail legs figured out before the race starts. The lead leg is the leg that goes over the hurdle extended before your body.
    • The lead leg is usually the leg that people use to catch themselves while falling. People can trip forward or have someone push them to find which leg makes sense for them. Many people also switch back and forth between legs which is a possibility.
  3. Count your steps. The number of steps you take will depend on how long the course is, as well as on the person's height, weight, speed, the height of their jump, the length of the jump, and even their usual sprinting stride length. You might take 4-5 steps before the first hurdle on a 60m course and 6-8 on a 100m course.
    • Steps in between will be different for every person. One thing to note, however, is that if the hurdles are evenly spaced, you should have the same amount of steps in between every hurdle. You should not take three huge steps and then eight little steps... Instead maybe take 6 regular stride steps.
    • Picture yourself going barely an inch over the jump. You might find that when you try to get as low as possible, you end up clearing the jump by plenty, while increasing your speed. Practice really does make perfect! And leaning forward opens a whole new world of speed.

During The Event

  1. Start the race in a sprint. You want to be going pretty fast before you reach the first hurdle, and you want to be able to make it to the first hurdle at the right speed to have your favored foot forward.
  2. Do not slow down at the first hurdle: your momentum is what will carry you over. When you are about 1 to 2 feet away from the hurdle, bring the foot that isn't on the ground (lead leg) up to your butt and then quickly extend it up over the hurdle.
  3. Drag the trail leg sideways over the side of the hurdle after the lead leg has passed over. The ankle and the knee are supposed to be the same distance from the ground. The straight line along the shin/calf in between the ankle and the knee must be parallel to the ground and must be parallel to the hurdle.
  4. Continue the race, trying to Run-Faster towards the end. Clearing the last hurdle can be difficult, but if you push yourself too much, it will be no problem, but it can hurt in the end.



Tips

  • Most likely, you will fall. Even the greats take a tumble every now and again. Don't become discouraged if you fall. It may have something to do with your hurdling form, how many steps you get in between or before hurdling, not having enough explosion out of the blocks, or not having the right technique for the trail leg. Make sure to have your coach correct problems before they become bad habits while hurdling.
  • Hurdles is considered a jumping event so many people would technically say that a person leaps or jumps a hurdle. Coaches often say, however, to run the hurdles. This is mainly because once someone is successful at hurdling, they no longer need to jump to get over the hurdles. Beginners usually need a large leap in order to clear it.
  • Remember to "check your watch". Proper arm form is bringing the arm opposite the lead leg up in front of you like you are checking your watch. The other arm will be neutral, just normal running form.
  • Do it on the grass the first couple of times in case you end up falling.
  • When you get better you can start to run faster and even raise the height!
  • Have a spotter to help you during your first time.
  • Attack the hurdle. If you've jumped it before, you can jump it again. Don't let your mind get in your way. Your body is confident, and your body will do it if you tell it too. Just think to yourself: attack the hurdle.
  • There are two marks on every hurdle. They are usually black squares. If your lead leg is your right leg, your leg should aim for the right square. Never leap over the middle of the hurdle; the marks are there for a reason!
  • There are different numbers of hurdles for every course. For example, girls might run 6 hurdles in 60m at a medium height and boys on the same team would run 5 hurdles in 60m at a higher height.

Warnings

  • When landing from clearing a hurdle, make sure your feet are within your designated lane. Even if no one is beside you, you will be disqualified.
  • Make sure that you are familiar with the basics of hurdling, including what leg is your dominant/lead leg, which foot you have forward in the blocks, how many steps you are capable of getting before the first hurdle and between hurdles, and technique.
  • When hurdling in a meet, be sure you move your arms correctly when clearing the hurdle. (arm opposite of lead leg bent across your chest, like your folding your arms with one arm, and the other arm bent behind your back in the same manner) If you do not, and you let your arms swing out haphazardly, you may hit, and possibly injure the hurdler in the lane next to you.
  • Hurdling may cause injury, including pulled muscles, or falls.

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Sources and Citations

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