Key points
- The trail leg pushes off the track fully before it starts to come through.
- The knee travels up and around, finishing high and in front of the body.
- Keep the foot flexed (toe up, turned out) so it clears the top of the hurdle.
- A good trail leg leads straight into a full first step off the hurdle.
On this page
What the trail leg does
The trail leg:
- Pushes off the track to start the clearance
- Clears the hurdle by coming up and around the side of the body
- Sets up the first step by finishing high and in front
A trail leg that does the first two jobs but not the third still costs time, because the athlete lands and then has to “find” the first step.
Trail leg technique, step by step
1. Complete the push
The trail leg is the take-off leg. Let it finish pushing off the ground before it starts moving forward. Pulling it through too early usually makes it swing out low.
2. Knee up and around
The trail knee travels up and out to the side, then forward, roughly passing toward the armpit on that side. The thigh ends up close to parallel with the top of the hurdle as it crosses.
3. Foot flexed
The ankle stays dorsiflexed: toe pulled up toward the shin and turned out. A pointed foot drops below the knee and clips the hurdle.
4. Finish high and in front
After crossing the hurdle, the trail knee keeps moving forward and finishes high in front of the body, not dropping straight down beside the hurdle. This sets up a full first step instead of a short, choppy one.
Coach Royster's Coaching Cues
- “Push, then pull.”
- “Knee to the armpit.”
- “Toe up.”
- “Finish in front, not beside.”
- “First step long and fast.”
Common trail-leg mistakes
| Mistake | What you see | Fix |
|---|---|---|
| Trail knee too low | Knee or shin hits the hurdle | Wall trail-leg drill; lower hurdle |
| Pointed foot | Toe or laces clip the top of the hurdle | “Toe up” cue; slow walkovers |
| Trail leg comes through too early | Wide, low swing | Finish the push; “push, then pull” |
| Trail knee drops straight down | Short first step after landing | “Finish in front”; trail-leg walkovers |
| Leaning away from the trail leg | Upper body twists, shoulders open | Keep shoulders square; arm action |
Best drills for the trail leg
- Wall trail-leg drill: learn the high knee and flexed foot in place
- Trail-leg walkovers: walk beside a hurdle and pull only the trail leg over
- Side-of-hurdle trail leg: at a jog or run, trail leg over the edge of the hurdle
- Hurdle mobility: hip-opening work that makes the position easier
Frequently asked questions
Why do I keep hitting the hurdle with my trail leg?
The most common reasons are a trail knee that stays too low, a foot that points down instead of staying flexed, or taking off too close to the hurdle. Lowering the hurdle and doing trail-leg walkovers usually shows which one it is.
Should the trail leg be fast or slow?
It should come through in time with the lead leg’s return. Rushing it before the take-off push is finished makes it swing low. Leaving it behind makes the first step short. The goal is a complete push, then a quick, high knee pull to the front.
Next stepThree-Step RhythmBuild a quick, consistent three-step rhythm between sprint hurdles.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.