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hurdling technique and drills

Hurdling Smarter

A proven step-by-step approach to develop the technique and skill of hurdling while increasing speed.

What you'll get

included with the course

18 on-demand video lessons

Instant lifetime access. Learn at your own pace on any device. Watch as often as you want, whenever you want.

Training Guide & Bonus Materials

Annual hurdling training plan, detailed practice routines and a comprehensive hurdling development guide.

certificate of completion

As soon as you finish the course you will receive a customized certificate of completion.

100% Money back guarantee

Complete protection by our no-risk guarantee. See our refund policy for details.

what you'll learn

TRAINING, DRILLS & LESSONS DESIGNED to maximize performance

Hurdle Warm Up Drills
Trail Leg Mechanics & Drills
Speed Development & Acceleration
Ground Contact & Force Production
Turnover Technique & Drills
Block Starts
Lead Leg Mechanics & Drills
Creating Momentum & Power
3 Step Rhythm Development
Optimizing the Power Curve
Mental Hacks for Races
And More
high hurdle training course examples on mobile devices

course content

Lesson plan and chapter descriptions

Course Duration: 2 hr, 2 min
Number of Lessons: 18
class sample
It’s not natural to run full speed at a barrier and not feel the urge to slow down. If you want to be a fast hurdler, you have to have courage. Those who are able to carry the most velocity going through the hurdles are the ones who win. Coach Kevin Brown and Karim Abdel Wahab talk about this vital aspect and how you can train mentally to keep sprinting through each and every hurdle.
While hurdle height is different for men and women, the mechanics of clearing hurdles is the same. Because of the height difference, men often must raise their center of mass more than women hurdlers. For women, the limiting factor is stride rate – how quickly you can sprint between each hurdle. For men, its power and flexibility. Coaches Karim Abdel Wahab and Kevin Brown share their perspective of the aspects that limit both female and male hurdlers.
How do you learn to hurdle and how should you progress? First, learning the correct movement while stationary will help to build proper mechanics before progressing to walking through the hurdles and then slowly increasing speed and space between the hurdles. This progression is critical to getting the technique right. In this lesson the coaches go through their hurdler development progression and share some coaching tips for consistent mechanics.
Hurdles should not be speed bumps – you don’t want to lose speed every time you negotiate a hurdle. So how do you train to maintain speed? The first way to maintain your velocity is through the correct trail leg movement. This lesson will help you understand the appropriate anatomical technique of the trail leg – from the moment you pick up your foot to the moment it lands back on the ground. Common trail leg errors are also covered so you can correct bad habits or prevent them from occurring in the first place.
The purpose of getting trail leg mechanics right is to ensure you apply the greatest velocity to the ground for the sprint between the hurdles. In this chapter Coach Karim shares some critical drills he uses to train athletes to achieve the most efficient mechanics over the hurdle in order to maintain speed between hurdles.
As you get comfortable with the trail leg drills in the last chapter, you will begin working on the lead leg and arm movements. In this chapter Coach Kevin Brown reiterates some of the drills in the previous chapter and shares what to focus on during each drill and how to progress through them. The goal is to maintain the same anatomical technique you would use if just sprinting.
With a high level of technique and possibility for injury, it’s important to progress the right way through hurdle drills. In this chapter Coach Kevin Brown shares the next progression of drills including the height and spacing between hurdles. As you gain comfort and proficiency, you will increase the distance between hurdles however, the focus is always on getting the mechanics correct and consistent. These drills will also help develop the appropriate “shuffle” between the hurdles.
Through the previous chapters you’ve learned how important the technique and mechanics of the trail leg movement are to hurdling fast. But did you know that the trail leg is also called the power leg? Now it’s time to learn about developing the power of the trail leg. In this chapter, Coach Karim Abdel Wahab shares how to develop power in your trail leg through drills and spacing of steps between hurdles.
As you progress through a hurdle race the split between each hurdle should get faster and faster as momentum builds. If the split time between each hurdle slows, this is a sign that technique is off. In this chapter both coaches provide an explanation of the power curve and split times between hurdles as a tool to measure technique.
Learning how to continue to build velocity through the hurdles race takes time and practice to get a consistent increase in speed. In this chapter, Coach Karim shares drills that put the hurdler at a disadvantage in the beginning of the hurdle drill (allowing only 5 steps before the first hurdle) in order to teach them how to reaccelerate between each hurdle. These drills help to simulate the speed curve of world-class hurdlers.
Getting over the hurdle is vital to a successful race but so is velocity between hurdles. In order to handle high velocity between hurdles, you have to produce high turnover to get three-step timing right and avoid crashing into the next hurdle. This chapter covers drills to develop quick turnover while maintaining good technique.
Getting the most out of your body and being efficient will allow you to create acceleration or momentum through the hurdles. This comes from power, not necessarily trying to run fast between the hurdles. It’s important to create power out of the blocks and focus on hurdling technique to continue to build momentum through the race. In this chapter, Coach Kevin Brown shares how successful hurdlers use this to win races and where mistakes are commonly are made.
How your foot contacts the ground during the sprint phase of the hurdle race, contributes to how much momentum and speed you are able to build before you reach the first hurdle. The less time your foot stays on the ground, the faster you’ll be. This chapter includes technical instruction for sprinting technique and how to have less ground contact time.
Each athlete’s block set-up may be different based on his or her physiology, strength and flexibility. In this chapter, Coach Karim Abdel Wahab describes how to set up the blocks and how to adjust for different athletes.
At a certain point in the race, fatigue sets-in and speed starts to slow down. The goal is to decelerate less than your opponents. Developing rhythmic endurance is vital to maintaining as much speed as possible. In this chapter you’ll learn some of the techniques Coach Karim uses to train athletes for strong 3-step rhythm using 12 and 5 hurdle drills.
As you negotiate a hurdle, it’s important that you lead with your knee, rather than your foot. Coach Karim explains how to practice this using specific lead leg drills. He also shares some important warm-up drills that can be used in practice or before competition.
All hurdles will make mistakes at some point during their training and racing. In some cases, those mistakes are repeated over and over again. In this lesson, the coaches share some of the most common mistakes and how you can correct them.
As competition approaches, often so do nerves. In many cases, an athlete’s tendency is to be either over or under stimulated to deal with the emotions of racing. Coach Karim Abdel Wahab shares his technique and approach to working with athletes before and during competition to get them in the “zone.”

bonus material

included with the course

Annual Hurdling Training Plan

A complete annual training plan consisting of several phases including skill development, acceleration development, pre-competition preparation, top speed development, race preparation, and specific rhythmic endurance development.

Practice Routines

Practice/training session routines with detailed information on specific hurdle drills, technical focus points, and the number of sets and repetitions based on the season. You'll also get hurdle warm up drills designed to activate the nervous system and prepare athletes to achieve peak hurdling performance.

Hurdling Development Approach

Learn critical training concepts for developing the skill of hurdling. Topics include stride frequency, a balanced speed development approach, hurdle stride length, minimizing loss of horizontal velocity, power leg, cut step, calculating take off distance, and more.

meet the instructors

learn why these coaches are so effective

Karim Abdel Wahab instructor profile

Karim Abdel Wahab

Olympic Coach
National Records
Coach Karim is one of the foremost experts in the country when it comes to sprinting and speed development. His training system and methodologies are rooted in the most current scientific research and years of experience developing world-class athletes. Karim has served as the team coach for the Egypt National team at several World Championships as well as the 2012 and 2016 Olympic Games. He is also the go-to guy for getting football players ready to set blazing 40 yard dash times at the NFL combine.
Learn more about Coach Karim

Kevin Brown

All Americans
Team USA Coach
Years Coaching Track & Field
The track and field wisdom Kevin Brown carries is built from a lifetime of experience in the sport. A pole vault All-American, Olympic trials qualifier and Atlantic Coast Conference scorer in five different events, his knowledge is rooted in direct training, struggle and performance. Through his personal athletic training and working with literally thousands of athletes in his career, he has developed a coaching system that has resulted in numerous SEC Championships, All-American honors, NCAA champions and record holders.
Learn more about Coach Brown
Kevin Brown instructor profile

how it works


Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.
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dive deeper

learn more about this course

elite hurdler performing a block start

Hurdling Technique

Elite hurdling is about carrying velocity through the entire race.
Athletes that are able to carry more velocity through the race finish faster. This means that every hurdle provides an opportunity for better performance. 

Speed and velocity can be developed and dramatically improved through proper hurdling technique. 

This course provides you with a complete, straightforward approach to understanding and developing technique that maximizes speed.
High hurdling is as mental as it is physical.

Hurdle Drills

Developing the skill of hurdling involves training the mind as well as the muscles and nervous system. You’ll get a complete library of integrated drills to develop every aspect of hurdling. Including:
Drills to develop and reinforce correct hurdling technique
Velocity training to improve energy and speed distribution
Sprinting drills to decrease time between hurdles and at the end of the race
Rhythmic endurance hurdle drills to improve overall performance
hurdler performing lead leg hurdle drills
hurdles coach kevin brown south carolina

Coaching Insight

Learn the lessons of a lifetime from coaches who have been where you are.
Go deeper into hurdling technique and develop a true understanding of how it all fits together. 

You’ll gain insight on hurdling training from two different coaching perspectives. 

Hear how different backgrounds merge on methodology as well as topics such as: athlete evaluation, the most common hurdling mistakes, training the mind and body for success, and more.
Money Back guarantee badge

100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

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