Hurdle Technique: How to Hurdle with Good Form
Good hurdle technique means sprinting through the hurdle — not jumping it — with a driving lead leg, a tight trail leg, and your hips staying at sprint height throughout. Formfix checks all of this from a single iPhone video or photo and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
Hurdling is sprinting with obstacles in the way — the best hurdlers barely change their running form. This page covers what good clearance looks like, the mistakes that cost time, and how to film your hurdling for analysis.
Download Formfix on the App StoreWhat good hurdles form looks like
Attack, don't jump
You sprint at the hurdle and clear it with a slightly flattened stride — your hips stay near sprint height, no big vertical leap.
Driving lead leg
The lead knee drives at the hurdle and the leg extends over it — the foot attacks down on the far side, landing close to the hurdle.
Tight trail leg
The trail leg pulls through with the knee high and the heel tucked tight to the hip — a compact circle, not a wide swing.
Forward lean at clearance
Your chest leans slightly toward the lead knee over the hurdle, keeping your center of mass moving forward.
Opposite arm action
The arm opposite the lead leg reaches forward as you clear — the same arm-leg opposition as sprinting.
Sprint off the hurdle
The lead foot lands under your hips and you sprint away immediately — no pause, no land-and-reset.
Most common mistakes and how to fix them
Jumping the hurdle
Why it happens: Leaping up instead of running through sends your center of mass up and down — slow and exhausting over 10 hurdles.
Fix it: Cue 'run through, not over.' Lower the hurdle in practice and focus on keeping your hips at the same height as your sprint.
Lead leg locking out early
Why it happens: Reaching with a straight lead leg too early brakes your approach and forces a jump.
Fix it: Cue 'drive the knee first.' The knee leads; the lower leg extends late, right before the hurdle. Wall drills (lead leg against a wall) build the pattern.
Trail leg swinging wide
Why it happens: A trail leg that swings out to the side opens the hips and pulls you off balance.
Fix it: Cue 'heel to hip, knee high.' Trail-leg drills over the side of a hurdle train the tight, compact pull-through.
Sitting up over the hurdle
Why it happens: Staying upright at clearance raises your center of mass and floats you over the hurdle.
Fix it: Cue 'chest to lead knee.' The forward lean keeps you low and fast — film from the side to see your torso angle at clearance.
Stutter-stepping before the hurdle
Why it happens: Chopping steps to 'fit' the hurdle means your approach rhythm is off.
Fix it: Count your steps to the first hurdle and between hurdles (3 for most sprint hurdles). Adjust your start so you arrive on the right foot without stuttering.
How to film it for analysis
Camera angle
Side-on, perpendicular to the hurdle, at hip height — shows hips height, lead-leg drive, trail-leg tightness, and torso lean in one view.
Distance
10–15 feet (3–4.5 m) from the hurdle, framing the approach stride, clearance, and first step away.
Framing
Keep the phone still and use slow-motion if available — clearance happens in a fraction of a second. Film several hurdles in a run to check rhythm consistency.
FAQ
What is proper hurdle technique?
Sprint through the hurdle rather than jumping it: drive the lead knee, extend late, lean your chest toward the lead leg, pull the trail leg through tight, and sprint away. Your hips should stay near normal sprint height.
How do I stop jumping over hurdles?
Lower the hurdle in practice and focus on keeping your hips at sprint height with a slight forward lean. Jumping usually comes from reaching with the lead leg too early — drive the knee first and extend late.
Which leg should lead over a hurdle?
Whichever is more natural — most hurdlers lead with the same leg every time. What matters more is a consistent stride pattern (usually 3 steps between sprint hurdles) so the same leg always leads.
How many steps between hurdles?
Three for sprint hurdles at competitive levels; beginners often start with five while building rhythm and speed. The key is a consistent pattern that lets you attack without stutter-stepping.
How do I film my hurdling for a form check?
Side-on at hip height, 10–15 feet from the hurdle, phone still, slow-motion if available. Upload to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
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