Beginner's Drills

I have found these drills particularly useful in introducing runners to the hurdles. Together they simulate the various segments of the hurdling action. By rehearsing each, it is easier to develop the proper technique, one at a time. The drills are used in the order in which they are introduced to novices, although this will vary from athlete to athlete. There are also other drills on the main page which we do not currently use, but which may prove useful to you.

"A" and "B" Drills:

This is the simplest way to acquaint novice hurdlers with the proper lead leg action. The "A" Drill accentuates the proper approach to the hurdle, leading with the knee when approaching the hurdle. (see figure below left) The "B" Drill emphasizes proper lower lead leg clearance over the hurdle; once the knee is at its optimum point, the lower leg simply swings forward clearing the hurdle. (see figure below right) This action is particularly effective in maintaining horizontal momentum across the hurdle, reducing the tendency to jump over the hurdle.

Adopting Sprinting Form to Hurdling: Adding the "C" Drill

Once athletes are comfortable with the basic mechanics of the lead leg through the A and B drills, the next concern is to address clearing the hurdle. From the onset we want to discourage jumping over the hurdle, emphasizing instead a form that closely mimics sprinting form. This is already addressed in preliminary fashion by the A and B drills; they teach hurdlers to approach the hurdle by leading with the knee, rather than with a straight leg approach that lends itself to a more pronounced jumping action. In essence the only difference between the knee lift in the normal sprint motion and that of hurdling is a) the knee lift is quicker and more pronounced; and b) at the height of the knee lift, the lower leg simply swings forward to clear the hurdle. Now, what about the trail leg? The "C" drill is designed to teach runners how to adapt sprint form to the hurdle. There are three components to the trail leg action: a) evert the toe; b) tuck the toe into the buttocks; c) swing the knee across the plane of the hurdle. The "C" drill is rehearsing this action over the side (1/2 ) of the hurdle, and preserves the basic sprint motion. A nice compliment to this exercise is to also practice the "B" drill over half the hurdle, reinforcing again the lead leg action. For novice hurdlers, it is a good idea to practice both lead and trail leg drills with both hurdles, a skill that will prove invaluable in the sprint hurdles until three steps are mastered, and a vital skill in the longer hurdle race.

The Ross Drill:

Once athletes are reasonably proficient with the three drills, it is time to work on getting over the hurdle. A good training technique is the "Ross Drill." Hurdlers hold their hands out in front of them, palm's down, and about chest level. Then they use high knee action and attempt to hit their palms with their knees. (See Figure 1 below) This is first done on the grass or track without hurdles. Next, have the hurdlers repeat the same action, but this time over the hurdle.(See Figure 2 below) A good teaching tool at this stages are "power hurdles," small collapsible hurdles. Readily available and easily made, they allow hurdler's to practice on heights lower than regular hurdles, and they give way easily, reducing anxiety about hurdling. The drill is designed to instill in the athlete the idea that the hurdle motion is a quick sprint action over the barriers, reducing the tendency to leap over the barriers

The Ross Drill	The Ross Drill Over Hurdles

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