Hurdles: Trail-Leg Drills Beside the Hurdle

A session focused on the trail leg (the second leg over), working it beside the hurdle to isolate the movement. It makes clearance more efficient and prevents the knocks that kill rhythm.

How to play

1. Movement analysis: in pairs, students watch the teacher or a model clip and describe the trail leg: knee out to the side, foot flexed, knee pulling forward and up (3 min).
2. Trail leg at the wall or wall bars: hands on the support, the student brings the knee from back to front over a low hurdle at their side (6 min).
3. Walking side drill: row of five hurdles, the lead leg goes past the outside of the hurdle and only the trail leg clears it (6 min).
4. Jogging side drill with three steps between hurdles while the partner checks the knee finishes high and forward (7 min).
5. Share-out: each pair shares one correction that worked for them (3 min).

Rules

• Set the hurdles so they fall in the running direction if hit.
• Low height: the goal is the movement, not the height.
• Wait until the person ahead leaves the row before starting.
• Shoes tied and dry ground.

Variations

Adaptations

• Deaf or hard of hearing: picture cards and demonstrations for corrections.
• Limited hip mobility: smaller range and a rope on the ground instead of a hurdle.
• Nervous about hurdles: cardboard or foam hurdles that don't hurt to hit.

Learning goals

• Describe the phases of the trail leg.
• Perform the trail leg with a high knee and flexed foot.
• Give and receive specific technical feedback.

Equipment for a class of 25

• low hurdles: 15
• cones: 10
• wall bars: 1

Teacher tip

No wall bars? A wall or another hurdle works. The usual error is dropping the knee after clearing and 'sitting down': cue the knee to finish pointing forward.

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