Track & Field: Hurdles Technique Progression

Hurdles with a technical progression using low, foam or tip-over hurdles. Students work on the lead leg, the trail leg and a three-step rhythm between hurdles, building coordination and speed.

How to play

1. Warm-up (5 min): jogging, hip mobility, high knees and leg swings next to a wall.
2. Lead leg (5 min): walking beside a row of 4 low hurdles, bring only the straight lead leg over, with the trunk leaning slightly forward.
3. Trail leg (5 min): walking along the other side, bring only the trail leg over, opened out flat with the knee high and the foot turned out.
4. Jogging over hurdles (6 min): 4 lanes with 4 low hurdles 5–6 m apart; clear them at a jog with three steps between hurdles.
5. Timed run (7 min): in pairs, one runs 4 hurdles at high speed while the other times; each student does 3 runs.
6. Wrap-up (2 min): discuss which lead leg each student uses and at which hurdle they lost their rhythm.

Rules

• Only use tip-over or foam hurdles.
• Separate lanes, always running in the same direction.
• Walk back to the start outside the lanes, never inside them.
• If you lose your rhythm, step out of the lane instead of forcing it.

Variations

Adaptations

• Limited mobility: starter and timekeeper, or a zigzag course between cones.
• Autism: color-numbered lanes and a fixed running order.
• Knee problems or lower fitness: minimal hurdles or lines on the ground and an easy jog.

Learning goals

• Learn basic hurdling technique.
• Keep a three-step rhythm between hurdles.
• Improve coordination and running speed.

Equipment for a class of 25

• hurdles: 16
• cones: 8
• stopwatches: 4

Teacher tip

Fear of the hurdle makes students jump instead of running over it, so start very low. Always set hurdles with the feet facing the runner so they tip over when hit.

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