How to Run Hurdles Faster: Technique and Drills
The secret to running hurdles faster is simple: you sprint over the hurdles, you do not jump them. The fastest hurdlers barely rise off the track. They attack each hurdle with an aggressive lead leg, snap a flat trail leg through, stay tall, and keep a tight 3-step rhythm between every barrier. Jumping high or floating over the top kills your speed and your rhythm. Below are the lead leg, the trail leg, the between-hurdle rhythm, and the drills and sprint training that make it all faster.
Do you jump over a hurdle or run over it?
You run over it. This is the single biggest mistake new hurdlers make. If you jump, you hang in the air, land flat-footed, and lose all your sprint speed. A good hurdler clears the barrier with as little upward motion as possible, so the hurdle is just a fast, aggressive stride in the middle of a sprint.
To make that happen, you attack the hurdle instead of waiting for it. You drive your lead knee up and out at the barrier, lean your chest forward slightly, and snap the lead leg back down to the track fast. The quicker you get that foot back down, the sooner you are sprinting again. Think forward, not up.
Fear is the other thing that slows beginners down. New hurdlers often stutter or slow down as they approach the barrier, which ruins their rhythm and actually makes clipping a hurdle more likely. Start over low hurdles so there is nothing to fear, build confidence at speed, and raise the height only once you can attack each one without hesitating.
What is the correct hurdle technique?
Hurdling breaks into three jobs: the lead leg, the trail leg, and the sprint rhythm between hurdles. Drill each one on its own, then put them together at speed.
| Phase | What to do | Common mistake |
|---|---|---|
| Lead leg | Drive the knee up and out, then snap the foot down fast | Swinging a stiff, straight leg and floating over |
| Trail leg | Pull the knee through flat and high to the side | Dragging a low trail leg and clipping the hurdle |
| Arm action | Drive the opposite arm to balance the lead leg | Reaching across the body and twisting the hips |
| 3-step rhythm | Take exactly three strides between each hurdle | Chopping or stretching steps and losing the stride |
Stay tall through all of it. If you break at the waist or lean back on landing, you slow down and lose the rhythm. The best hurdlers look like sprinters who happen to be clearing barriers.
What training makes a hurdler faster?
Hurdle times come down to sprint speed and explosive power between the barriers, not how pretty you look over the top. Resisted sprinting is one of the best ways to build that. Running against a resistance belt forces your legs to drive harder into the track and teaches a more powerful push on every stride. Pull the resistance off and your normal sprint feels faster and lighter, which is exactly what you need in the gaps between hurdles.
All Purpose Resistance Belt Set
Resisted sprint work builds the explosive drive and speed you need between the hurdles, where races are won and lost.
Which drills improve your hurdle technique?
Work these in order. Master the lead and trail leg slowly, then add speed and spacing. Never drill sloppy form just to go fast.
Hurdle questions athletes ask
What does 3-stepping mean in the hurdles?
It means taking exactly three strides between each hurdle in the sprint hurdles. A consistent 3-step rhythm keeps your speed up and your lead leg the same over every barrier.
Why do I keep crashing into or clipping hurdles?
Usually your trail leg is too low or you are getting too close before takeoff. Pull the trail leg flat and high, and attack the hurdle from a step further back so you clear it moving forward.
Should I lead with the same leg every time?
Yes, in the sprint hurdles you lead with the same leg on every barrier. Pick your stronger lead leg and drill it so your rhythm and spacing stay the same down the whole race.
How high should I go over the hurdle?
As low as you can while still clearing it. The goal is to skim the top, not float above it. Every inch of extra height is time lost and speed killed.
Does resisted sprinting help hurdling?
Yes. Hurdle races are won by the fastest, most powerful sprinter between the barriers. Resisted sprint work builds that drive and power, which carries straight into your hurdle speed. Pair it with clean technique drills so the extra speed actually shows up on race day instead of just in training.
Sprint faster between the barriers
Build explosive drive and speed, and your hurdle times will drop.
Tags: Track and Field, Hurdles, Hurdle Drills, Sprint Speed, Trail Leg, Resistance Training
