1. Hurdle Technique and Training

2. 100/110h Combination of sprint ability and hurdle technique
A fast hurdler is a fast sprinter
Workout balance
Start/Acceleration
Hurdle Technique
Sprint development

3. Early Season Training Conditioning/Strength development
Running- Extensive repetitions (i.e. repeat 200’s, cutdowns, grass runs)
Hurdling-Focus on strength and repetition of movement
Stationary drills- Wall drills and hurdle mobility, seated drills
Movement drills- Skip drills
Conditioning drills- Down and backs
Hip Strength and Flexibility should be the primary focus of your early season training regimen

4. Early Season Training Acceleration
If you cannot maintain a proper hurdle pattern through 3 hurdles, why go through 6 hurdles?
Acceleration ladders to the first hurdle
100m hurdles- Start line meters – 1.65 – 2.95 – 4.40 – 5.95 – 7.60 – 9.35 – – Take Off
110m hurdles- Start line meters – 1.70 – 3.05 – 4.55 – 6.20 – 8.00 – 9.90 – – Take Off
7-step start
Body type
Athlete strength levels

5. Hurdle Spacing
Run the times you want to run, not the distance you have to run
Reduce spacing between hurdles by meters

6. Touchdown times
Evaluating times on hurdle repetitions will let you know when the athlete can progress
Ex. If an athlete is running 15.0 touchdown times through 4 hurdles but is inconsistent through hurdles 5 and 6, you can A) add more repetitions through 4 hurdles to increase strength, B) reduce spacing on hurdles 5 and 6 to help athlete maintain sprint rhythm.
Evaluating times on hurdle repetitions will let you know when to end a workout!
Ex. If an athlete has run two reps through 6 hurdles at 14.8, then 15.2, you can A) increase rest between reps, B) reduce the following rep to 4 or 5 hurdles, or C) end the hurdling session and run straightaway sprints to replace hurdle reps.

7. Touchdown Times 110 Meter High Hurdles Target TIme Hurdle One
Hurdle Two
Hurdle Three
Hurdle Four
Hurdle Five
Hurdle Six
Hurdle Seven
Hurdle Eight
Hurdle Nine
Hurdle Ten
Finish
12.8
2.4
3.4
4.3
5.2
6.2
7.2
8.2
9.2
10.3
11.4 13
4.4
5.4
6.4
7.4
8.4
9.4
10.5
11.6
13.2
2.5
3.5
8.5
9.6
10.7
11.8
13.6
3.6
4.6
5.6
6.6
7.7
8.8
9.9 11
12.2 14
5.7
6.8
7.9 9
10.1
11.2
12.4
14.4
2.6
4.7
5.8
6.9
8.1
9.3
11.7
12.9
14.6
3.7 7
10.6 15
4.9 6
8.3
9.5 12
15.5
2.7
3.8 5
8.6
9.8
12.3 16
2.8
3.9
5.1
7.6
11.3
12.6

8. Touchdown Times 100 Meter Hurdles Target TIme Hurdle One Hurdle Two
Hurdle Three
Hurdle Four
Hurdle Five
Hurdle Six
Hurdle Seven
Hurdle Eight
Hurdle Nine
Hurdle Ten
Finish
11.8
2.2
3.2
4.1 5
5.9
6.9
7.9
8.9
9.9
10.9 12
2.3
3.3
4.2
5.1 6 7 8 9 10
11.1
12.3
6.1
7.1
8.1
9.1
10.2
11.3
12.8
2.4
3.4
4.4
5.4
6.4
7.4
8.4
9.5
10.6
11.7
13.2
5.5
6.6
7.7
8.8 11
12.1
13.8
2.5
3.5
4.6
5.7
6.8
11.4
12.6 14
9.3
10.4
11.6
14.3
3.6
4.7
8.3
10.7
11.9
13.1
14.8
2.6
4.9
7.2
9.6
12.2
13.5 15
3.8
7.3
8.5
9.7
13.6

9. Progressive Hurdle Drills
Rhythm drills
3-step- Lead & trail isolation, over the top
Spacing- Women- 6-7 meters, Men- 6.5 to 7.5 meters
5-step- Over the top
Spacing- Women meters, Men meters
Technique Drills
Power drills- Over the top
Spacing feet
1-step- Over the top
Spacing-6ft at 30”/36”
Speed Drills
Contrast hurdling at 6” to 18”

10. Hurdling Cues Lead leg Trail leg Arm Action
Lead with the knee first (two short levers are faster than one long lever)
Crack the whip (lead knee, push the foot, pull down on the backside)
Trail leg
Toe up, knee up
Bring the knee through the armpit (110 hurdles)
Get the trail leg back to A-skip position (knee out front in order to drive off)
Arm Action
Pull the door closed
Push the lead arm down the mid-line of the body
Tight trail arm (don’t overemphasize a large arm action)
Reduces over-rotation and loss of balance

11. 300/400m Hurdles Early season training Mid season training
Extensive running (fartlek runs, timed grass runs, m repeats)
Extensive hurdle technique work for both lead legs
Stationary drills, skip drills, 4-step hurdle drills (use 100/110h spacing)
Stride pattern work (to 1st hurdle, between hurdles)
Mid season training
Intensive repetitions
Vary between open running and reps over hurdles
Begin incorporating more hurdles into the rep
(4 hurdles open, 4 hurdles open, 5 hurdles x 100 open)
Broken hurdles reps (5 hurdles, :30-:45 recovery, 3 hurdles to finish)

12. Acceleration patterns for 300/400 hurdles
21 Strides
22 strides
23 strides
24 strides
.60 meters
1.70
3.05
4.55
4.45
6.20
5.95
8.00
7.60
9.90
9.35
11.90
11.20
13.95
13.90
13.15
16.05
15.95
15.20
15.14
18.40
18.00
17.34
17.13
20.86
20.10
19.48
19.12
23.32
22.39
21.62
21.11
25.78
24.68
23.76
23.10
28.24
26.97
25.90
25.09
30.70
29.26
28.04
27.08
33.16
31.55
30.18
29.07
35.62
33.84
32.32
31.06
38.08
36.13
34.46
33.04
40.54
38.42
36.60
35.05
43.00
40.71
38.74
37.03
Hurdle 1
40.88
39.02
41.01

13. Touchdown times H1 H2 H3 H4 H5 H6 H7 H8 6.49 10.84 15.19 19.64 24.09
28.64
33.29
38.07
6.54
10.94
15.34
19.84
24.34
28.94
33.64
38.44
6.62
11.09
15.57
20.10
24.68
29.35
34.13
39.00
6.69
11.24
15.79
20.37
25.02
29.77
34.62
39.57
6.74
11.34
15.94
20.54
25.24
30.04
34.94
39.94
6.82
11.49
16.17
20.84
25.58
30.42
35.88
40.99
6.89
11.64
16.39
21.14
25.92
30.79
36.82
42.04

14. Touchdown times H1 H2 H3 H4 H5 H6 H7 H8 7.19 12.24 17.29 22.32 27.37
32.52
57.74
43.09
7.27
12.39
17.52
22.58
27.70
32.93
38.19
43.62
7.34
12.54
17.74
22.84
28.04
33.34
38.64
44.14
7.47
12.73
17.99
23.28
28.60
34.03
39.52
45.08
7.54
12.84
18.14
23.54
28.94
34.44
40.04
45.64

15. Unique elements Race conditions Athlete preparation
Prepare your athlete for any conditions
Experiment with race patterns and starting with the opposite block setting
Wind, rain, heat…all will take an effect on the stride pattern of an athlete
Athlete preparation
Have a desired stride pattern
Talk to athlete about adjustments that may need to be made
Confidence is created through preparation
Ability to hurdle with either lead leg
Ability to adjust on the fly