Key points
- Keep hurdle runs short (2–5 hurdles) with full recovery between reps.
- Use low heights and reduced spacing so the athlete can run over hurdles, not jump.
- Stop the session when technique starts to fall apart.
- {'Progress one variable at a time': 'more hurdles, more height, or more spacing.'}
On this page
The session at a glance
| Part | Time | Content |
|---|---|---|
| Warm-up | 10 min | Easy jog, skips, strides |
| Mobility | 10 min | Hurdle mobility routine |
| Drills | 10–15 min | 3 drills from beginner drills |
| Main set | 15–20 min | Runs over 2–5 low hurdles |
| Cool-down | 5–10 min | Easy jog, relaxed stretching |
1. Warm-up (10 minutes)
- 4–5 minutes easy jogging
- A-skips, B-skips, high knees and butt kicks, 2 × 20 m each
- 2–3 relaxed strides of 40–60 m, building to about 80% effort
2. Mobility (10 minutes)
Use the hurdle mobility routine: leg swings, overs and unders, lunges with rotation and mini-hurdle marches.
3. Drills (10–15 minutes)
Pick three:
- Hurdle walkovers: lead, trail and full, 2 passes each
- Lead-leg wall drill: 2 × 6 each leg
- Trail-leg wall drill: 2 × 6 each leg
- Rhythm runs over mini hurdles: 3–4 reps
4. Main set (15–20 minutes)
Setup: 3–5 hurdles at the lowest height, at reduced spacing (use the training spacing calculator). Approach from a cone or a standing start.
- 2 × 2 hurdles: focus on running over, not jumping
- 3 × 3 hurdles: focus on the same rhythm at each hurdle
- 2 × 4–5 hurdles: put it together at controlled speed
Recovery: walk back between reps. Rest 2–3 minutes between sets. Stop early if clearances get worse or the athlete gets tired.
5. Cool-down (5–10 minutes)
Easy jogging and relaxed stretching.
How to progress it over the first weeks
Change one thing at a time, and only when the current setup looks relaxed and repeatable:
- More hurdles (from 3 up to 5–6)
- More speed (from about 70% toward 90%)
- More spacing (step by step toward race spacing)
- More height (one notch at a time toward race height)
If technique breaks down after a change, go back to the previous setup.
Keep it safe
- Hurdles face the right way: feet toward the approaching athlete.
- Use a dry track or firm, flat grass.
- Young athletes and beginners do best with low, forgiving hurdles.
- Athletes with pain should stop and get guidance from a qualified coach or medical professional.
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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.