How to Do Hurdles in Track
Hurdles are a very popular, yet challenging, event in track and field. Successful hurdlers possess fast speed and proper hurdle jumping technical skills. Athletes as young as 10 years old are eligible to compete in hurdle events beginning with the 80-meter hurdle distance. As the athlete ages, the hurdle races become longer and the hurdles are higher and set farther apart. Athletes train both on and off the track using a variety of drills to increase their skill and speed.
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Instructions
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Place your starting block at the start line and adjust the foot positions for comfort. Experiment using your left or right foot forward in the block until you find a comfortable position. The number of strides that you take between the starting line and the first hurdle will determine if you place your lead or trailing foot forward in the block. Practice using different positions to find which works best for you.
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Rise to an upright running position within the first 3 to 4 steps from the starting line. Typically, the first hurdle is 7 to 8 steps away from the beginning of the race.
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Jump off of one leg and raise the opposite knee quickly when you reach the hurdle. Straighten the lead leg as it goes over the hurdle. Bend the trailing leg so that your legs form an "L" shape.
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4
Keep your body low over the hurdle so that you clear the hurdle without hitting the top. Lean forward as you clear the hurdle to keep balance and forward momentum.
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Land on the front portion of your lead foot so that you avoid jumping over the hurdle and keep your speed when take your first step after a hurdle. You will typically land on your heel if you jump the hurdle rather than leap in stride.
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Run to the next hurdle and jump with the same procedure.
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Tips & Warnings
Keep your speed up between hurdles.
Run fast through the finish line.
References
- Photo Credit hurdles for athletics image by Ivonne Wierink from Fotolia.com
