Thinking about starting hurdling but unsure where to begin? Or are you curious about whether this sport is suitable for beginners and the basic techniques to avoid injury?
This article will cover a comprehensive guide to hurdles, from basic techniques and speed training to safety tips for beginners. Everything is explained in simple, easy-to-understand language to boost your confidence as you begin training.
What is Hurdling?
Hurdling is a branch of athletics that combines speed, technical precision, stride rhythm, and body coordination to overcome obstacles without losing momentum. In this sport, runners must run in a straight line while jumping over hurdles arranged at specific distances and heights.
The primary goal of hurdles isn't to jump as high as possible, but to maintain speed and efficiency. Runners are required to maintain a steady pace from start to finish without slowing down.
Historically, hurdling evolved from natural hurdle training, which was then standardized as an athletic event in Europe in the 19th century. Its development continued with adjustments to the height and distance of hurdles following biomechanical research.
In modern athletics, hurdles consist of distances such as the 100 meters, 110 meters, and 400 meters. Each distance has different hurdle heights, rhythms, and strategies.
This sport offers numerous benefits, developing agility, speed, leg strength, and body coordination. By understanding its basic principles, beginners have a solid foundation before learning advanced techniques and strategies.
Also read: Triple Jump: History, Rules, and Tips for Long Jumping
Basic Hurdling Techniques
1. Correct Starting Position and Start
The start sets the pace for the first hurdle and lays the foundation for a runner's initial speed. Using starting blocks helps provide a powerful boost and maintains a stable body position.
During this phase, the elbows should be balanced and the hips slightly higher than the shoulders. The gaze should also be focused forward so the runner is ready to execute the initial step correctly.
Beginner runners typically take 7–8 steps to the first hurdle, depending on their height and stride length. If their strides are inconsistent, they can lose their rhythm before reaching the hurdle, making step-counting practice crucial.
2. How to Jump Over Hurdles Efficiently
The main goal isn't to jump high, but to clear the obstacle quickly and low to maintain running momentum. The technique is as follows:
- The front leg (lead leg) is lifted straight forward towards the top of the goal.
- The back leg (trail leg) follows with the knee forming a comfortable angle and pointing to the side, not back.
- The body remains naturally leaning forward.
- The arm swing remains active to maintain balance.
- Keep your eyes forward, not on the goal.
Common mistakes made by beginners include jumping too high, bending over too much, or landing too far away, disrupting the rhythm of the next step. With drills like the lead leg drill and trail leg drill, beginners can develop the correct movement patterns.
3. Finishing Technique and Maintaining Speed
After passing the final hurdle, runners must maintain their pace without slowing down. The chest dip technique (pushing the chest slightly forward) is often used to cross the finish line first in competitions.
Runners must also maintain a steady breathing rhythm, maintain a rhythmic arm swing, and maintain focus on the track without losing momentum.
Also read: Long Jump: History, Benefits and Techniques for Beginners
Hurdling Training Tips for Beginners
1. Physical Exercise and Leg Muscle Strength
Leg and core strength are the foundation of hurdles. Here are some recommended exercises:
- Squats for thigh and hip strength
- Lunges for unilateral stability and strength
- Glute bridge for gluteus activation
- Calf raises for calf strength
- Bounding to build explosive power
- Box jump to train power when jumping
This workout can be done 2–3 times per week to help beginners build enough strength before moving on to technical training.
2. Practice Jumping and Sprint Techniques
Technique training is the key to improving performance. Some particularly effective drills for beginners include:
- 20–40 meter sprints to build base speed
- 1–3 goal drills to practice rhythm without pressure
- Knee lift drill to train knee swing and balance
- Trail leg drill to build hind leg coordination
- The rhythm of the steps between the goals to form a consistent step pattern
Technique training doesn't have to be done at maximum speed. Start at a moderate pace, then increase it once you've mastered the basics.
3. Common Mistakes and How to Avoid Them
Some mistakes that beginners often make:
- Jump too high and lose momentum
- Inconsistent steps between goals
- Landing too far from the goal
- Focus too much on the goal, not on the rhythm
- Body too straight or too bent
To avoid this, beginners should practice their stride rhythm, correct their body position, and perform drills gradually. Simple video analysis using a mobile phone can also help evaluate technique.
Also read: Relay Race Guide: Techniques, Strategies, and Beginner Tips
Hurdling Strategy for Beginners
Strategy isn't just about speed, but also about maintaining rhythm, focus, and efficiency of movement. Beginners need to understand the following:
- Count the steps towards the first goal consistently.
- Maintain the same step pattern between goals.
- Focus on your own track and avoid distractions from other runners.
- Practice technical visualization before starting a sprint.
- Master mental techniques to maintain composure at the start.
With the right strategy, runners can be more confident, stable, and less likely to panic when facing successive obstacles.
Start Hurdling Training with SVRG Equipment
Understanding the concept, basic techniques, strategies, and types of hurdles training is a crucial step before embarking on more serious training. With a solid foundation, training progress will be more stable, safe, and effective.
To start training with more confidence, you can use the right equipment from SVRG, including resistance bands , agility hurdles , plyo boxes , and speed ladders . The comprehensive collection of exercises helps support stability, stride accuracy, and movement efficiency from day one.
Come on, complete your training needs now and start your hurdles journey with more direction with SVRG . The sooner you start, the faster you'll see progress!
