Read the trail leg technique guide first.
Wall trail-leg drill
Purpose: Learn the high knee path and flexed foot without a hurdle.
Setup
Face a wall, hands on the wall, leaning in slightly. Start with the trail leg extended behind you, like the end of a push-off.
Execution
Pull the trail knee up and out to the side, then forward, finishing high in front of the body with the toe up and turned out. Return slowly. 2–3 sets of 6–8 per leg.
Coach Royster's Coaching Cues
- “Knee to the armpit.”
- “Toe up and out.”
- “Finish in front, then step down.”
Common mistakes
- Knee stays below hip height
- Foot drops and points
- Hips twist open toward the trail side
Progression / regression
- Easier: slower; partner guides the knee path
- Harder: faster pull with a pause at the finish position
Trail-leg walkover
Purpose: Take the trail leg 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 so only the trail leg crosses the hurdle.
Execution
Walk past each hurdle with the lead leg beside it. Pull the trail leg up and over the edge with the knee high and the toe up, finishing the knee in front before stepping down. 2–3 passes.
Coach Royster's Coaching Cues
- “Push, then pull.”
- “Toe up over the bar.”
- “Knee finishes in front.”
Progression / regression
- Easier: hold a partner’s shoulder; lower hurdles
- Harder: skip version; raise the hurdles one notch
Side-of-hurdle trail leg
Purpose: Practice the trail leg at running speed with the lead leg beside the hurdle.
Setup
4–6 hurdles with short spacing allowing three or five steps between. The athlete runs the edge so only the trail leg goes over.
Execution
Run in at moderate speed. At each hurdle, take off beside it and bring the trail leg over the edge, knee high and in front, and run away. 4–6 reps.
Coach Royster's Coaching Cues
- “Knee high and through.”
- “First step fast.”
Common mistakes
- Trail leg dragged low, knee dropping
- Short, choppy first step after the hurdle
Progression / regression
- Easier: jog with five steps between
- Harder: three steps between at faster speeds
Trail-leg skips
Purpose: Rehearse a quick trail leg with rhythm.
Setup
6–8 low hurdles about 2–2.5 m apart. The athlete skips along the edge.
Execution
Skip beside the hurdles, bringing the trail leg over each one on every other skip. Keep the upper body tall and the arms relaxed. 2–3 passes.
Coach Royster's Coaching Cues
- “Quick knee, toe up.”
- “Tall and relaxed.”
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.