Start to the First Hurdle: Eight-Step Approach
Students learn to reach the first hurdle with a set number of steps from a crouch start, adjusting the distance and choosing which foot goes forward based on their lead leg. They work on running rhythm, decision-making and linking the start to the hurdles.
How to play
- Set up 5 lanes with a low hurdle at 16 to 24 inches placed 11 m from the start line and a second one 7.5 m beyond it; groups of 5 per lane (3 min).
- No hurdles: three-point start and 8 steps counted out loud; the partner chalks where the eighth step lands. Repeat 3 times and use the middle mark (4 min).
- Adjust: the takeoff point should be about 2 m before the hurdle. With an even number of steps, the lead leg is the back foot in the start; if 8 steps do not fit, try 7 and switch the front foot (3 min).
- First hurdle in place: start and clear the hurdle at 80%, 4 reps; the partner says whether the runner arrived "jammed" or "reaching" (4 min).
- Add the second hurdle with three steps in between and repeat 3 times (4 min).
- Partner races in side-by-side lanes over the two hurdles plus 10 m to the finish (2 min).
Rules
- Hurdles face so their feet point toward the finish, so they tip over if hit.
- Runners go one at a time and only when the lane is clear.
- If you reach the hurdle on the wrong foot, run past the side instead of trying to clear it.
Variations
Easier
Replace the first hurdle with a pole on cones at 8 inches and use a standing start.
Standard
Three-point start, eight steps and two hurdles at 16 to 24 inches.
Harder
Use starting blocks and add a third hurdle with three steps.
Adaptations
- Limited mobility: a student in a wheelchair rolls down the lane counting pushes to a marked line and measures marks with the tape.
- Hard of hearing: support the step count with chalk marks visible every two steps.
- Beginners: use a single low hurdle and a standing start until the step count is consistent.
Learning goals
- Reach the first hurdle with a consistent number of steps.
- Choose the starting stance based on the lead leg.
- Keep a three-step rhythm between the first and second hurdles.
Equipment for a class of 25
- low hurdles: 10
- cones: 10
- chalk: 5
- measuring tape: 2
Teacher tip
Explain the even or odd step rule with a walking demo; it makes much more sense than words alone.
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