Read the lead leg technique guide first so you know what the drills are building.
Wall lead-knee drill
Purpose: Groove a knee-first drive with the toe up and a tall standing leg.
Setup
Face a wall about one leg-length away, hands on the wall at shoulder height, body leaning slightly forward from the ankles.
Execution
Drive the lead knee up to hip height, extend the lower leg toward the wall with the heel leading and the toe up, then pull the leg down under the hips. 2–3 sets of 6–8.
Coach Royster's Coaching Cues
- “Knee, then foot.”
- “Heel leads, toe up.”
- “Pull it down, don't let it drop.”
Common mistakes
- Swinging a straight leg from the hip
- Sitting at the hips on the standing leg
Progression / regression
- Easier: knee drive only, no extension
- Harder: quicker tempo; add the lead-arm reach
Lead-leg walkover
Purpose: Take the lead-leg position over a real hurdle at walking speed.
Setup
4–6 hurdles at a low setting, 1.5–2 m apart. The athlete walks along the edge of the hurdles.
Execution
Walk beside the hurdles. At each one, drive the lead knee up and over the edge of the hurdle, extend, and step down actively. The trail leg walks past the side. 2–3 passes.
Coach Royster's Coaching Cues
- “Knee first, over the edge.”
- “Step down under you.”
Progression / regression
- Easier: hold a partner’s shoulder
- Harder: skip version; raise the hurdles one notch
Side-of-hurdle lead leg
Purpose: Practice an aggressive lead leg with running speed, without worrying about the trail leg.
Setup
4–6 hurdles with short spacing, allowing three or five steps between. The athlete runs along the edge so only the lead leg goes over.
Execution
Run in at moderate speed. Attack each hurdle edge with the lead knee, snap the leg down, and keep running. 4–6 reps with walk-back recovery.
Coach Royster's Coaching Cues
- “Attack.”
- “Snap down and run.”
- “Stay tall through the landing.”
Common mistakes
- Lead leg swinging outward, away from the hurdle
- Slowing down before each hurdle
Progression / regression
- Easier: jog with five steps between
- Harder: faster, three steps between, spacing slightly longer
Three-step lead-leg runs
Purpose: Link the lead-leg attack to a three-step rhythm at speed.
Setup
4–6 hurdles at reduced spacing, set so the athlete can three-step comfortably. Use the training spacing calculator.
Execution
Run the side of the hurdles with the lead leg only, taking three steps between each hurdle. Focus on the same lead-leg action at every hurdle. 4–6 reps.
Coach Royster's Coaching Cues
- “Land, 1-2-3, attack.”
- “Same leg action every hurdle.”
Progression / regression
- Easier: fewer hurdles; lower height
- Harder: more hurdles; spacing closer to race setup
This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.