Key points
- The lead arm is the one opposite the lead leg. It reaches forward and stays compact.
- The trail-side arm keeps a normal, close running action.
- Lean from the hips, not just the head. Lean more for higher hurdles.
- Keep the shoulders square to the finish line throughout.
On this page
The lead arm
The lead arm is the arm opposite the lead leg. As the lead knee drives, the lead arm moves forward.
- Reach forward, not across the body or up in the air
- Keep the elbow slightly bent, the hand around chest to shoulder height
- As the lead leg comes down, the arm sweeps back close to the body, in time with the trail leg coming through
Big, wide arm swings pull the shoulders around and push the lead leg out of line.
The trail-side arm
The arm on the same side as the lead leg keeps a normal, close sprinting action. Some athletes hold it back near the hip during the clearance. What matters is that it stays close to the body and doesn’t flail.
Forward lean
Hurdlers lean forward over the hurdle to keep the body’s momentum going forward instead of up.
- The lean comes from the hips, with the chest moving toward the lead knee
- Higher hurdles need more lean than lower ones. Long hurdlers at 30–36 inches lean much less than 110m hurdlers at 39–42 inches.
- Dropping only the head, or folding at the waist without moving the hips forward, doesn’t help
Keeping the shoulders square
The shoulders should face the finish line throughout the clearance. Rotation usually shows up as:
- the lead arm reaching across the body
- the lead leg swinging outward
- the athlete landing turned and drifting in the lane
Fixing the arm usually fixes the rest.
Coach Royster's Coaching Cues
- “Reach, don't swing.”
- “Chest to the knee.”
- “Shoulders to the finish line.”
- “Arms stay close on the landing.”
Drills for the arms and upper body
- Seated hurdle stretch with arm action: practice the lead-arm reach in the hurdle position (see hurdle mobility)
- Walkovers with arms: focus only on the arms during walkover drills
- Video from the front: a phone video from behind the finish line shows shoulder rotation clearly
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.