The best examples of hurdle drills for improving technique

Real examples of hurdle drills for improving technique

Let’s start where athletes and coaches actually live: on the track, with specific setups. Here are some of the best examples of hurdle drills for improving technique that you’ll see at serious programs in 2024–2025.

1. Walkover and lateral walkover series for hip mobility

If your hips are tight, your trail leg will swing wide, your lead leg will land across your body, and your rhythm will fall apart. The walkover series is a simple example of a hurdle drill for improving technique that targets all of that.

Set 4–6 hurdles in a row at the lowest setting, about 3 feet apart. Stand sideways and step over each hurdle, lifting the knee high, keeping the torso tall, and placing the foot down softly. Then reverse direction. After 2–3 passes each way, face forward and walk over the hurdles with a smooth trail-leg action: lead leg steps over, trail leg snaps through the space where the hurdle would be.

This is one of the best examples of a low-intensity hurdle drill for improving technique because you can fit it into warm-ups almost every day. It grooves the trail-leg path without fatigue and builds the hip mobility that supports safer, more efficient sprinting. For general information on flexibility and injury prevention, the National Institutes of Health has a helpful overview of stretching and mobility research: https://www.ncbi.nlm.nih.gov/books/NBK513311/

2. Lead-leg tap drill with low hurdles

A lot of hurdlers kick their lead leg instead of driving the knee. The lead-leg tap drill fixes that by forcing you to stay compact.

Set 3–5 hurdles at a very low height (even using mini-hurdles or cones if needed) with shorter-than-race spacing—about 18–21 feet for sprint hurdlers. From a standing start, sprint toward the first hurdle and “tap” over it: think knee up, quick down, not big reach. Keep your shin vertical as long as possible, then extend just enough to clear the barrier.

The focus here is:

• Eyes forward, not down at the hurdle
• Aggressive knee drive, not a big sweeping kick
• Fast contact on the ground after landing

This is a clear example of a hurdle drill for improving technique in the lead leg: it shortens your lead-leg lever, which usually means better control and less braking on landing.

3. Trail-leg wall drill

The trail leg is where many athletes lose time. It swings wide, opens up the hips, and forces a long, slow step after the hurdle. The trail-leg wall drill is one of the most reliable examples of hurdle drills for improving technique in this area.

Stand side-on to a wall or rail, a little more than arm’s length away. Lift the inside leg as the trail leg, with the knee bent at roughly 90 degrees and the foot dorsiflexed (toes up). Drive the knee up and across the body, then snap it down and through, as if you’re clearing an invisible hurdle beside you.

Key points:

• Keep hips square and level
• Don’t let the knee drift way behind the body
• Think “snap” not “swing”

Do sets of 8–10 smooth reps per side. This drill is a classic example of a hurdle drill for improving technique that you can do almost anywhere—track, gym, or even at home with a sturdy wall.

4. Three-step rhythm runs with reduced spacing

Hurdling is rhythm sprinting. If you can’t three-step comfortably between hurdles, your technique will always feel forced. That’s why so many coaches rely on three-step rhythm runs with adjusted spacing.

Set 5–8 hurdles at a slightly lower height than race height. Bring the hurdles in closer together than official spacing—maybe 24–26 feet for high school sprint hurdlers, adjusted to the athlete’s speed and level. From a smooth, controlled start, three-step between each hurdle, focusing on:

• Consistent stride length
• Upright posture after hurdle two
• Quick, light ground contacts

This drill is one of the best examples of hurdle drills for improving technique and speed, because it reinforces race-like rhythm without the stress of full race spacing. For 400 hurdlers, you can do a similar version with 4- or 5-step patterns at reduced spacing to lock in rhythm.

5. Lead-then-trail isolation over a single hurdle

Sometimes you just need to simplify. The lead-then-trail isolation drill uses a single hurdle to break the skill into two pieces.

Place one hurdle at mid-height on the track. From a walk or light jog, step into the takeoff zone and drive the lead leg over the hurdle while the trail leg just steps through naturally. Focus on:

• Knee-first action with the lead leg
• Slight forward lean from the hips, not the waist

After a few passes, switch to trail-leg isolation: step in, plant the lead foot, and drive the trail knee aggressively up and through, exaggerating the snap-down motion over the hurdle.

This simple setup is a perfect example of a hurdle drill for improving technique when an athlete is overwhelmed. You strip out speed and rhythm and just teach the body positions.

6. Hurdle wickets: speed and posture control

Hurdle wickets are a newer trend you’ll see in a lot of 2024–2025 training videos from elite sprint groups. They combine sprint “wicket” drills with low hurdles to fine-tune posture and step pattern.

Set 6–10 very low hurdles (or mini-hurdles) at regular sprint wicket spacing—often starting around 4.5–5.5 feet apart and adjusting for athlete height and speed. Sprint through, stepping lightly between each mini-hurdle, staying tall with the hips high.

For hurdlers, this is one of the best examples of hurdle drills for improving technique because it teaches:

• Vertical force production (bouncy, not plodding)
• Consistent step pattern into and off the hurdle
• Neutral head and relaxed shoulders

You can blend this with a real hurdle at the end of the wicket series so the athlete feels how good sprint posture carries into hurdle posture.

7. Penultimate step and takeoff mark drill

A sloppy penultimate step—too long, too short, or reaching—will wreck your clearance. The penultimate step drill isolates the last two steps before the hurdle.

Place a small cone where you want the penultimate step to hit, and the hurdle in its normal spot. From a controlled run-in, the athlete aims to land the second-to-last step on or just behind the cone, then take off in a strong, slightly lowered position into the hurdle.

Focus cues:

• Slight lowering of the hips on the penultimate, not a dramatic dip
• Aggressive, quick last step, not a reach
• Eyes fixed just above the hurdle, not at the feet

This drill is a textbook example of a hurdle drill for improving technique at the takeoff. It connects sprint mechanics with hurdle mechanics in a very direct way.

8. Downhill or slight tailwind hurdle runs

When done carefully, using a very slight downhill grade or a legal tailwind day to run hurdles can help athletes feel race-like rhythm at higher speed without overstraining.

Set 3–5 hurdles slightly lower than race height on a gentle downhill segment of the track or on a day with a noticeable tailwind. Keep volume low and recovery long. The goal is to experience faster-than-normal approach speed while staying smooth over the hurdles.

This is a more advanced example of a hurdle drill for improving technique and confidence. It’s not for beginners, but for experienced hurdlers it can unlock better timing and a more aggressive approach.

For guidance on safe progression and avoiding overtraining, resources like Mayo Clinic’s advice on safe exercise progression can be helpful: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045506

How to organize these examples of hurdle drills for improving technique in a workout

Seeing examples is one thing; knowing how to use them is another. Here’s how coaches often organize these examples of hurdle drills for improving technique across a week.

In warm-ups, you might include walkovers, lateral walkovers, and the trail-leg wall drill. These are low-intensity, high-quality movement drills that prepare the hips and nervous system.

In the main session, you can rotate between three-step rhythm runs, lead-leg tap drills, and penultimate step drills, depending on the day’s focus. For instance, a “rhythm day” might center on three-step runs with adjusted spacing, followed by a few hurdle wickets to reinforce posture.

On a technical tune-up day, a coach might use the single-hurdle isolation drill—lead-then-trail—paired with short approach runs over 2–3 hurdles at reduced height. This setup uses the same examples of hurdle drills for improving technique, but with less fatigue so the athlete can focus on form.

Advanced hurdlers might get occasional downhill or tailwind hurdle runs late in a training cycle, when the body is ready for higher speeds. These sessions should be short, with plenty of rest and careful monitoring of how the athlete feels.

Common technique problems and which drill examples help most

Different athletes need different tools. Here are real examples of how coaches match drills to problems:

• If an athlete is chopping steps before the hurdle, three-step rhythm runs with slightly reduced spacing help them trust their speed and maintain rhythm.
• If the lead leg reaches and lands far in front, lead-leg tap drills and single-hurdle lead-leg isolation teach a more vertical knee drive and quicker snap-down.
• If the trail leg swings wide, the trail-leg wall drill and walkover series reinforce a tighter, more efficient path.
• If the athlete leans at the waist instead of from the hips, hurdle wickets and single-hurdle drills with video feedback can retrain posture.
• If the penultimate step is inconsistent, the cone-marked penultimate step drill is one of the best examples of a hurdle drill for improving technique in that specific phase.

These are all practical examples of hurdle drills for improving technique that you’ll see at good high school and college programs, not just on paper.

Safety, volume, and recovery

Hurdling is demanding on the hamstrings, hip flexors, and lower back. When you start adding more of these examples of hurdle drills for improving technique, keep a close eye on volume.

General guidelines many coaches follow:

• Use technical drills (walkovers, wall drills, isolation) more frequently, but keep reps crisp.
• Use high-speed or downhill runs sparingly and only when the athlete is warmed up and conditioned.
• Stop a drill session if technique breaks down badly; fatigue plus poor form is a recipe for injury.

For general injury-prevention guidance and signs of overuse, the CDC offers helpful resources on youth sports safety: https://www.cdc.gov/safechild/youth_sports/index.html

FAQ: examples of hurdle drills for improving technique

What are some beginner-friendly examples of hurdle drills for improving technique?
Beginner hurdlers usually do best with walkovers, lateral walkovers, the trail-leg wall drill, and single-hurdle lead-then-trail isolation. These drills move slowly enough that athletes can feel correct positions without worrying about speed. They’re the safest examples of hurdle drills for improving technique when someone is just learning.

Can you give an example of a short hurdle technique session for high school athletes?
A simple after-school session might start with 5–10 minutes of general warm-up, then walkovers and trail-leg wall drills. Next, you could do 3–4 sets of three-step rhythm runs over 4–5 low hurdles with reduced spacing, followed by 4–6 passes of lead-leg tap drills. Finish with a few relaxed strides on the flat. This uses several examples of hurdle drills for improving technique without overloading young athletes.

How often should I use these examples of hurdle drills for improving technique?
Most hurdlers can handle technical drills 2–4 times per week in-season, as long as the total volume is managed and the athlete is recovering well. Lower-intensity drills like walkovers can appear more often, while high-speed drills and downhill runs should be used less frequently.

Are these drills useful for 400 hurdlers too, or just sprint hurdlers?
Yes, many of the same examples of hurdle drills for improving technique work for 400 hurdlers, especially walkovers, trail-leg wall drills, penultimate step drills, and three-step rhythm runs (often modified to 4–7 steps, depending on the athlete’s race pattern). The 400 hurdles demand more rhythm and endurance, but the basic hurdle actions are the same.

Do I need full-size hurdles, or can I improvise?
Full-size hurdles are ideal, but you can improvise some drills with mini-hurdles, cones, or even chalk marks. Walkovers, trail-leg wall drills, and wicket-style runs are very adaptable. For accurate race rehearsal and spacing, though, real hurdles are hard to replace.

By building your practices around these real, field-tested examples of hurdle drills for improving technique, you give yourself a clear path: better positions, better rhythm, and eventually, better times.