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Standing Tall, Lean into the Hurdle |
Quickly Raise the Leading Leg Knee High |
Allow the lower part of the Lead Leg to swing over the top of the Hurdle |
Technique Drills
After hurdlers have mastered the basic motions required for hurdling, they will then move on to drills that focus upon refining this technique. These will be emphasized the most at the early part of the season, to focus on correcting weaknesses in technique. It is advisable, however, to include them in the training regimen throughout the season, in order to recruit the skills they need for improved performance. Here are some drills that have proven successful for us.
The first technique drill introduce focuses on the lead leg, since the majority of hurdling flaws can be traced to an improper lead leg motion. This drill simulates the action of clearing the hurdle. Although it is a continuous motion, it can be best understood as a motion with three steps.
Step One: lean into the hurdle (Figure 1)
Step Two: quickly lift the lead leg knee high (Figure 2)
Step Three: as the body leans into the hurdle, swing the lower leg over the hurdle, resting it against the fence (Figure 3)
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Standing Tall, Lean into the Hurdle |
Quickly Raise the Leading Leg Knee High |
Allow the lower part of the Lead Leg to swing over the top of the Hurdle |
