11 Hurdle Training and Program Design Articles That Will Benefit Your Long and Short High School Hurdlers

Use these articles as a manual to developing speed endurance for the sprint hurdles, identifying common mistakes made by your athletes and setting training parameters throughout the season.

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1. Development of the Sprint Hurdles

Hurdle Technique & Program Design

“One of the biggest problems continues to be the fact that we take our best sprinters and sprint them and then take our second-tier sprinters and put them in the sprint hurdles. We must test all sprinters for hurdling potential and take advantage of all the explosive work hurdling gives the sprinter…” Read the Rest of This Article…


2. Simplified Coaching in the Sprint Hurdles

Hurdle Technique & Program Design

“Many aspects of hurdle technique occur naturally when other essential aspects are correct, so we can focus on these essentials and shorten our list of coaching tasks. Using a simple, consistent coaching system enables the athlete to become a better student of the event and make smart adjustments at times when the coach might not be nearby, developing confidence and fostering success…” Read the Rest of This Article…


3. Hurdle Drills (Video)

Hurdle Technique & Program Design

"One of the things that’s a little different aside from frequency and stride length as far as hurdling is concerned and sprint hurdling, as opposed to regular sprinting, is the big split that you are going to get between the legs as a hurdler attacks and moves through their hurdle stride.  So what we have to do is we have to stretch the gluts and the hamstrings, the hip flexors, the hip extensors, a little bit more to get a longer range of motion, big stretch and a big snap back. Here is an exercise that is called force stretching..." Watch This Video Now...


4. Specific Development Drills for the Sprint Hurdles

Hurdle Technique & Program Design

“The hurdle race is a rhythm race and this rhythm must be developed and drilled until it is all your hurdler knows. It’s not just who runs the fastest that wins the hurdle race, but it’s who runs the quickest that will run the fastest. Unlike flat races that do not have to negotiate barriers set at specific distances, the hurdler must parcel out their stride length (and energy) in a restricted environment.  When that stride length slows due to poor mechanics, the energy available is wasted trying to stay fast (instead of quick) leaving…” Read the Rest of This Article…  


5. 3 Ways to Teach Rhythm in the Sprint Hurdles

Hurdle Technique & Program Design

“Though the stride pattern may be similar in distance for each hurdler, the rhythm pertaining to pushes and cutting down may vary from athlete to athlete. Some athletes push for as many as four steps out of the blocks, while others may stand up and run. This is all determined by height, weight, strength, power, range of motion and other unique factors. For this reason, hurdlers need to constantly practice their rhythm to H1 so that they can visualize their sequence of steps and execute the race…” Read the Rest of This Article…


6. How to 'Three Step' in the Sprint Hurdles (Video)

Hurdle Technique & Program Design

USATF Master Coach Tony Veney breaks down what you should be teaching and looking for your hurdlers to do in order to set up a fast, consistent three step rhythm between the hurdles. Watch This Video Now…


7. How to Fix 6 Common Mistakes in the Hurdles

Hurdle Technique & Program Design

“First strides from the blocks are too short and the last strides are too long in the approach to the first hurdle. With the sprint hurdles, teaching the pattern of the eight (8) step approach emphasizing power in the early strides is critical. The first three (3) steps are like running uphill (or dragging a sled). The next two (2) steps find the hurdler adjusting to a slightly shorter frequency (like you have crested the hill)…” Read the Rest of This Article…


8. Top 6 Sprint Hurdle Training Parameters

Hurdle Technique & Program Design

"Speed development must be set up before you begin any type of endurance training. Speed is 25 times more difficult than endurance to develop.  With that knowledge, you should set your training based on developing the hardest portion of your race first (being fast).  There is nothing about running slow that positively impacts running fast (even though speed has a positive impact on endurance). However, the faster you are, the more likely you will be able to endure at a percentage of that speed..." Read the Rest of This Article... 


9. Coaching the Dual Hurdler

Hurdle Technique & Program Design

“First and foremost, it’s important to know how far you think this dual hurdler is going to go (District, State, National Scholastic, Junior Nationals, Junior Olympics, or AAU’s). Then you can formulate a plan for a 12, 15, or 20 week track season. This is a complex but not complicated plan. Complexity means that it’s going to take time for you to sit down and place all of your meets on a calendar, and then busy yourself trying to see how many days you can devote to developing speed, power, speed endurance, and special endurance…” Read the Rest of This Article…


10. Speed Endurance for the Sprint Hurdles

Hurdle Technique & Program Design

“Every sprint race has a period where the ability to hold off the effects of fatigue hurts overall performance. In the 100 meter and 100 meter sprint hurdle races, the transition from acceleration, to top end and speed endurance are almost identical. Hurdling is an event where ‘rhythm endurance’ is of primary concern in the later stages of the run. So how can we keep the integrity of the rhythm when fatigue is trying to inhibit the quickness and shuffle mechanic???” Read the Rest of This Article…  


11. Working the Dirt

Hurdle Technique & Program Design

"The 100 meter and 110 meter hurdles events must be thought of as sprint events, and not an event where you dump the slow kids. So don’t fill your hurdler crew with those young people who were not able to make your top three or four flat 100-200 meter sprinters. Since pure acceleration, acceleration, transition to top end speed, top end speed, and speed maintenance are the same for the flat and short hurdle races, specificity in training approach is key..." Read the Rest of This Article... 


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