How to Jump Hurdles

Track and field offers a variety of events to watch as well as participate in. Jumping hurdles is a learned skill that is beautiful to watch, as it combines athleticism with grace and skill. Learning how to jump track hurdles is a process that anyone can learn. For a few tips on hurdling, whether you want to participate or appreciate the skill of those who do.

Instructions

1. Spring toward the first hurdle using a seven foot or an eight foot gait. Most sprinters use an eight foot gait to reach the first hurdle.

2. Lead with the knee of your dominant leg. Be sure to lift at the knee and raise the dominant foot straight out and over the hurdle. Turning the leg at the knee or ankle will create a shortened stride when landing, throwing the hurdler off balance. Train carefully to avoid twisting or moving the dominant leg as you jump track hurdles.

3. Reach your opposite arm toward the toe of the dominant leg as it clears the hurdle. This keeps the body centered and helps momentum carry the body as you jump over the track hurdle. Allow the other arm to act naturally when sprinting.

4. Lean the upper body in toward the dominant leg. By leaning in, the hurdler helps to keep the center of gravity low over the hurdle, conserving speed and energy.

5. Rotate the leading arm out and back, mimicking the opening of a door as you begin to clear the hurdle. Keep the elbow tight to the body and allow the arm to go out and down.

6. Draw the trailing leg up at the knee and allow it to pass underneath the lead arm as it rotates out. Train carefully to lead the trailing leg also with the knee and cock the ankle to avoid hitting the hurdle with it.

7. Land with purpose and begin the three strides toward the next hurdle. Training and repetition will provide the technique and speed building required to succeed at track and field hurdling.