For coaches new to track and field, particularly the hurdles, developing beginner athletes can be both exciting and challenging. Many coaches have reached out recently seeking guidance on nurturing novice hurdlers. This article aims to provide a comprehensive guide on identifying potential hurdlers and effectively coaching them in their initial stages of development, ensuring a solid foundation for future success.
Identifying Potential Hurdlers
The journey of a hurdler begins with spotting the right athlete. It’s not just about speed or height; several key characteristics indicate an athlete’s potential to excel in this technically demanding event.
Work Ethic
The cornerstone of any successful hurdler is a strong work ethic. Regardless of natural talent, mastering hurdle techniques requires dedication, perseverance, and the ability to push through frustration. Efficient hurdling is a long-term process, demanding consistent effort and a willingness to learn. Hurdlers must commit to both regular team running workouts and specialized hurdle technique sessions, often leading to longer practice times. Athletes who demonstrate resilience in challenging workouts and a genuine desire for improvement are ideal candidates for hurdle training. Look for athletes who don’t shy away from hard work and show a commitment to getting better each day.
Aggression
Hurdling requires a degree of controlled aggression and a fearless approach to the obstacle. Many beginners are initially intimidated by hurdles. Therefore, athletes who display an aggressive mindset, a willingness to take calculated risks, and an attacking mentality often transition well into hurdling. It’s common to find potential hurdlers among football players, particularly wide receivers, defensive backs, and running backs, who are accustomed to physical challenges. While speed and height are beneficial, an athlete’s mental fortitude and willingness to attack the hurdle are paramount. A simple test to gauge aggression is to instruct a beginner to sprint and clear a hurdle set at the first mark without technical instructions. Those who fully commit to sprinting through the hurdle demonstrate the desired aggressive approach.
Athlete’s Desire
Intrinsic motivation is crucial. Forcing an athlete into hurdling, even one with perceived natural talent, is counterproductive if they lack genuine interest. An athlete who feels pressured into hurdling may exhibit inconsistent effort and resentment, hindering their development and coach-athlete relationship. Conversely, athletes who proactively express a desire to try hurdling should always be given the opportunity, regardless of perceived limitations. Passion and willingness to learn are powerful drivers. A coach’s role is to facilitate the learning process for any athlete who is motivated to hurdle, fostering belief and working collaboratively to achieve progress, regardless of initial talent.
Disregard Height
It’s a common misconception that height is the most critical factor in hurdling. History proves otherwise. Legendary hurdlers like Renaldo Nehemiah (5’9”), Allen Johnson (5’10”), Gail Devers (5’3”), and Perdita Felicien (5’4”) achieved greatness despite not being exceptionally tall. While a taller athlete (around 6’0”-6’1” for males and 5’7”-5’8” for females) might have an initial advantage in three-stepping, especially with speed, work ethic, aggression, and desire are more decisive. Focus on these core qualities rather than solely relying on height. A slightly built, 5’10” athlete who ran a remarkable 14.21 in the 110m hurdles demonstrates that technique and determination can overcome perceived height disadvantages.
Speed, Quickness, and Power
While not all attributes need to be present, a potential hurdler should possess at least one of speed, quickness, or power. Some athletes exhibit rapid leg turnover and agility (quickness), while others possess raw sprinting speed or significant upper body and leg strength (power). Identifying an athlete’s natural strengths allows coaches to build upon them while simultaneously addressing areas for improvement. A balanced approach that leverages existing strengths and develops weaknesses is key to holistic athlete development.
Flexibility
Often underestimated, flexibility is a significant asset for hurdlers. The hurdling motion demands considerable flexibility in the hamstrings, lower back, groin, and hips. Athletes with backgrounds in dance, gymnastics, or cheerleading often demonstrate a natural aptitude for hurdling due to their pre-existing flexibility and body awareness. Flexibility not only enhances hurdle technique but also contributes to injury prevention, making athletes more resilient to the physical demands of regular hurdle training.
Developing Beginning Hurdlers
Once potential hurdlers are identified, the focus shifts to teaching fundamental techniques that build a strong foundation for future progression.
Sprinting on the Balls of the Feet
A foundational element for beginner hurdlers is learning to sprint on the balls of their feet. This might seem basic, but it’s crucial for proper hurdle mechanics. Avoid running on the toes (too high, leading to excessive vertical oscillation) or heels (too low, hindering forward momentum). Running on the balls of the feet, maintaining an upright posture with chin up and back straight, is essential for efficient running between hurdles and effective hurdle clearance. Beginners often instinctively revert to running on their heels due to fear of the hurdle, which is a backward motion in preparation for jumping up rather than forward. Hurdlers should aim to move forward and into the hurdle, minimizing air time.
Lead with the Knee
“Lead with the knee, lead with the knee, lead with the knee” – this mantra is paramount in teaching lead leg technique. Coaches must emphasize that the lead leg knee should initiate the hurdle clearance and remain slightly bent throughout. As the athlete approaches the hurdle, the lead leg knee should drive directly towards the crossbar, ensuring low, efficient clearance and a quick snap-down back to the track. A common mistake among beginners is swinging the entire leg from the hip, leading to balance issues involving hips, arms, and legs. Visualize the lead leg knee as a “steering wheel,” guiding and directing the body over the hurdle. If the foot extends too far ahead of the knee, it indicates improper lead leg mechanics.
Hurdle Drills
Consistent hurdle drills are indispensable, especially for beginners. These drills develop muscle memory and ingrain proper hurdling mechanics. Even advanced hurdlers benefit from regular drill work.
- Walk-overs: Set up 5-10 hurdles at a low height (30”-33”) in a row. Have athletes walk over them, focusing on keeping hips square and driving knees up. This drill emphasizes hip mobility and lead leg knee drive.
- Fence Drill (Trail Leg Mechanics): Position a hurdle at 30”-36”. Athletes place hands against a fence or wall and practice circling the trail leg around the hurdle crossbar repeatedly. Three sets of ten repetitions are recommended. This drill enhances trail leg mechanics and strengthens groin muscles vital for trail leg action.
- Lead Leg and Trail Leg Drills: Set up five hurdles at standard hurdle marks. Athletes bounce five steps between hurdles, clearing each hurdle using only the designated leg (lead or trail). This isolation drill helps athletes focus on the specific mechanics of each leg without the complexity of full hurdle coordination. It also serves as an effective warm-up. Three repetitions per leg over five hurdles are a good starting point.
Never Hurdle at Race Distance in Practice
In the initial stages, prioritize technique over race simulation. Beginners are often eager to race, but developing sound mechanics is paramount. Coaches should resist the urge to rush into race-distance practices. Instead, focus on maximizing hurdle repetitions in practice. Reduce the distance between hurdles to allow athletes to clear more hurdles at a controlled speed, preventing fatigue and reinforcing proper technique. This approach allows for focused repetition and refinement of essential skills.
Don’t Put a Beginning Hurdler in a Race Until He or She Is Ready to Race
Patience is key. Avoid prematurely entering beginners into races. Rushing competition can damage confidence if an athlete is not technically prepared and gets outmatched by more experienced competitors. The pre-season is the optimal time for developing new hurdlers, as there is more training time without the pressure of frequent meets. During the competitive season, especially in high school track and field, the schedule can be demanding, limiting dedicated technical training time. If a beginner is learning during the season, consider waiting until the third or fourth meet before their first hurdle race. Prioritize building a solid technical foundation and confidence before introducing race situations.
© 2005 Steve McGill
