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5 Common Hurdling Mistakes and How to Fix Them

Identify and correct frequent errors such as lead-leg inefficiency, poor posture, and misjudged spacing to enhance speed and form.

Hurdling requires precision, speed, and technical mastery. Even minor errors can disrupt rhythm and cost valuable milliseconds. Below are the five most common mistakes athletes make-and actionable solutions to correct them.

1. Lead-Leg Inefficiency

Description

A weak or slow lead leg causes delayed clearance, forcing athletes to reduce stride length or slow down before hurdles. The lead leg should drive upward forcefully, not extend horizontally.

Fix

Practice lead-leg drills like high-knee lifts and hurdle taps. Focus on rapid hip flexion and explosive upward motion. Strengthen hip flexors and quads with exercises such as weighted leg raises and plyometric jumps.

2. Poor Posture

Description

Leaning forward or rounding the shoulders slows momentum and creates instability. Proper posture maintains vertical alignment, ensuring control during takeoff and landing.

Fix

Incorporate core-strengthening routines (planks, Russian twists) and practice hurdling with a mirror to monitor form. Keep the chest upright and engage the core throughout each stride.

3. Misjudged Spacing

Description

Starting too close or too far from a hurdle disrupts takeoff angles. Athletes often stutter-step or overshoot, losing speed and balance.

Fix

Use tape markers on the track to measure ideal spacing. Sprint at 80% effort during practice to rehearse consistent 3- or 4-step rhythms. Adjust starting blocks or approach steps based on trial feedback.

4. Trailing Leg Drag

Description

A sluggish trailing leg slows clearance and increases contact risk. The trail leg must snap upward and forward quickly after the lead leg clears the hurdle.

Fix

Drill trail-leg drive exercises, such as hurdle step-overs and bounding lunges. Emphasize speed over height during practice to refine coordination.

5. Lack of Rhythm

Description

Inconsistent cadence between hurdles breaks momentum. Athletes who focus solely on clearing obstacles neglect acceleration and flow.

Fix

Incorporate rhythm-focused intervals, such as alternating between sprinting and hurdle sets. Use a metronome during drills to train a steady tempo between barriers.

Conclusion

Correcting these mistakes demands deliberate practice and video analysis. Prioritize technique over speed in early training phases, gradually reintegrating full-intensity sprints. With disciplined adjustments, even seasoned hurdlers can shave critical time off their performance.

Tags

track and fieldhurdling techniquesprinting formathletic performanceposture correctionspacing drills

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