Key points
- Run over hurdles. Clear them low and get back to the ground quickly.
- Take off far enough from the hurdle to attack it, not jump it.
- The lead leg goes knee-first; the trail leg comes around high with the foot flexed.
- The rhythm between hurdles is part of the technique, not an afterthought.
On this page
The phases of a hurdle race
Every hurdle race, from a youth 80m to the 400m hurdles, has the same four parts:
| Phase | What happens | Guide |
|---|---|---|
| Approach | Start to the first hurdle, a set number of steps | First hurdle approach |
| Clearance | Take-off, flight over the hurdle, landing | Lead leg ยท Trail leg |
| Rhythm | Steps between hurdles | Three-step rhythm |
| Run-in | Last hurdle to the finish | Event guides |
Most of this guide is about the clearance, because that’s where beginners lose the most time. But hurdlers race well when all four phases connect.
1. The take-off
Clearance starts before you reach the hurdle. Good hurdlers take off far enough back that they can run across the barrier rather than jump up over it.
- Stay tall into the hurdle. Hips high, no sitting or “loading” before take-off.
- Push off the ground fully with the take-off (trail) leg as the lead knee drives forward.
- Keep your eyes forward, on the hurdle or beyond it, not down at your feet.
If you’re hitting the hurdle with your lead heel or knee, you’re usually too close. If you’re landing far past the hurdle with a big, floating clearance, the take-off may be fine but you’re jumping up instead of driving forward.
2. The lead leg
The lead leg is the first over the hurdle. Its job is to get over quickly and back down to the track.
- Knee first. Drive the lead knee up and forward toward the hurdle. The foot follows. Kicking a straight leg from the hip is slower and harder to control.
- Straight line. The knee drives straight down the lane, not out to the side.
- Active down. As soon as the heel passes the hurdle, pull the leg down so the foot lands under the body, ready to run.
Full breakdown with drills: lead leg technique.
3. Upper body and arms
The upper body balances the legs.
- Lean forward from the hips, more at higher hurdles and less at lower ones. Don’t just drop your head.
- The lead arm (opposite the lead leg) reaches forward and stays fairly compact, then sweeps back.
- The trail-side arm stays close to the body and keeps its normal running action.
- Shoulders square to the finish line.
See hurdle arm action for the full explanation.
4. The trail leg
The trail leg is the take-off leg. It clears the hurdle last and sets up the first step after landing.
- Knee comes around to the front. It travels up and forward, finishing high in front of the body.
- Foot flexed, toe pulled up and turned out, so it clears the top of the hurdle.
- Don’t drag it or rush it. A trail leg that comes through low hits the hurdle. One that stays behind the body causes a short first step.
Full breakdown: trail leg technique.
5. The landing
A good landing lets you keep sprinting.
- Land on the ball of the lead foot, under or just in front of the hips. Not on your heel, and not with a flat foot.
- Stay tall and balanced. Collapsing at the hips or sitting back costs speed.
- The trail knee should already be high and in front, so the first step comes naturally.
6. Rhythm between hurdles
In sprint hurdles most athletes take three steps between hurdles, the three-step rhythm. The first step off the hurdle is usually the shortest, the second the longest, and the third a little shorter to set up the next take-off. Think of it as “quick, quick, quick” rather than three big bounds.
Long hurdlers use more steps, commonly an odd number like 13, 15 or 17, so they keep the same lead leg, or an even number when they can lead with either leg. See how to three-step hurdles and plan a 400m pattern with the stride planner.
Coach Royster’s Coaching Cues
- “Run over it, don’t jump it.”
- “Knee, then foot.”
- “Stay tall into the hurdle.”
- “Trail knee high and to the front.”
- “Get back to the ground and keep running.”
Common hurdling mistakes
| Mistake | What you see | Usual fix |
|---|---|---|
| Jumping the hurdle | High, floating clearance, slow landing | Take off further back, lower hurdle height, walkover drills |
| Straight-leg kick | Lead leg swings from the hip, often out to the side | Knee-first cue, lead leg drills |
| Trail leg too low | Trail knee or foot hits the hurdle | Foot flexed, knee up and around, trail leg drills |
| Stutter before hurdles | Short, choppy steps into the hurdle | Reduced spacing, consistent approach, confidence reps |
| Leaning back on landing | Braking step off the hurdle | Forward lean from the hips, active lead leg down |
How to practice
- Warm up with mobility: hurdle mobility drills
- Drill at walking or skipping speed: beginner hurdle drills
- Run over a few low hurdles at reduced spacing: training spacing calculator
- Build toward race setup as technique holds up: hurdle heights and spacing
Get the Free Hurdle Starter Pack
Height and spacing cheat sheets, beginner drills and coaching cues in one printable PDF.
Frequently asked questions
Is hurdling hard to learn?
Most athletes can learn the basic movement in a few sessions using low hurdles and walk-over drills. Becoming fast and consistent over race-height hurdles takes much longer, usually seasons rather than weeks. Starting with reduced heights and spacing makes the early stages much easier.
Which leg should I lead with?
Try both at walking speed and over low hurdles. Most athletes quickly find one side feels more natural. In the 400m hurdles it helps to be able to lead with either leg, because stride patterns can change during the race. See the lead leg guide.
How far from the hurdle should I take off?
Further than most beginners expect. Taking off too close forces you to jump up. Advanced sprint hurdlers take off roughly two meters before the hurdle, but young and new hurdlers should use whatever distance lets them clear the hurdle with a forward, running action. A coach watching from the side can help you find it.
What is the difference between sprint hurdles and long hurdles?
Sprint hurdles (55m to 110m) have closely spaced hurdles and usually a three-step rhythm. Long hurdles (200m to 400m) have 35 meters between hurdles, lower heights for most divisions, and require stride-pattern planning and endurance. See the training hub for event guides.
Next stepLead LegKnee-first attack, a straight line down the lane and an active landing.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.