Key points
- Choose a step count to hurdle one and use it every rep.
- An even step count (like 8) usually means the lead leg starts in the back block. An odd count (like 7) puts it in the front block.
- Rise gradually to a tall hurdle posture over the approach. Don't pop up early.
- The last steps should get quicker, not longer.
On this page
Distances to the first hurdle
The first hurdle’s distance depends on the race. Common setups:
| Race | Start to first hurdle | Where it’s used |
|---|---|---|
| 80m hurdles | 12.00 m | AAU and USATF 11–12 |
| 100m hurdles | 13.00 m | Girls and women; USATF/AAU 13–14 boys |
| 110m hurdles | 13.72 m | High school, U20 and senior men |
| 300m hurdles (U.S. high school) | 45.00 m | NFHS |
| 400m hurdles | 45.00 m | Youth 15–18, college, senior |
Check the exact setup for your division in the hurdle height and spacing calculator.
Choosing a step count (sprint hurdles)
Most sprint hurdlers use eight steps to the first hurdle. Some faster, taller athletes use seven. Many younger athletes need nine or more while they develop.
The right step count:
- Gets the athlete to a good take-off distance without reaching
- Lets them accelerate the whole way. No slowing down or chopping in the last steps.
- Can be repeated every rep
Which foot goes in the front block?
Count the foot contacts from the blocks to the take-off:
- Even count (8): the take-off (trail) leg is in the front block, so the lead leg goes in the back block
- Odd count (7 or 9): the lead leg goes in the front block
Always confirm by running the approach. The foot that takes off at hurdle one is the trail leg.
Rising to hurdle posture
Sprinters stay low for many strides out of the blocks. Hurdlers can’t, because the first hurdle comes quickly. The athlete should rise gradually over the approach, reaching a tall sprinting posture two or three steps before take-off.
- Too low into the hurdle means jumping up at take-off
- Too tall too early means slow acceleration
Long hurdles: approach to hurdle one
In the 300m and 400m hurdles, 45 m to the first hurdle is a long way. Athletes usually settle into a set number of strides, often in the low-to-mid 20s, and that count needs to be consistent. It’s worth marking the stride count in practice and checking it on race day. The 400m stride planner helps map the rest of the race.
Coach Royster's Coaching Cues
- “Same steps, every rep.”
- “Rise with the race, don't pop up.”
- “Last three steps quick.”
- “Attack hurdle one.”
Drills for the first hurdle
- Approach runs with no hurdle: run the step count to a marker and check the take-off foot and spot
- Block starts to one hurdle: full approach, clear hurdle one, run two or three steps and stop
- Block starts to two hurdles: approach plus the first three-step
More on choosing blocks: starting blocks buying guide.
Frequently asked questions
How many steps should I take to the first hurdle?
In the sprint hurdles, eight steps is a common pattern for many high-school and older athletes, and some faster athletes take seven. Younger or newer athletes may need nine or more. The right number is the one that gets you to a good take-off spot at speed without reaching or chopping.
Which foot goes in the front block?
Count your steps. With an even number of steps (8), the take-off leg ends up in the front block, so the lead leg goes in the back block. With an odd number (7), the lead leg goes in the front block. Test it by running your approach and checking which foot takes off.
Next stepArm ActionLead arm, trail arm and forward lean that keep you balanced.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.