To hurdle efficiently, attack the hurdle with a bent lead knee, snap the lead foot down quickly after clearing, pull the trail leg through high and to the side, and keep your upper body leaning forward. In the sprint hurdles, athletes usually take three steps between hurdles.
Hurdle heights and spacing
| Event | Height / spacing |
|---|---|
| 110m hurdles (men) | 106.7 cm / 9.14 m |
| 100m hurdles (women) | 83.8 cm / 8.5 m |
| 400m hurdles (men) | 91.4 cm / 35 m |
| 400m hurdles (women) | 76.2 cm / 35 m |
| Hurdles per race | 10 |
Technique tips
- Take off about two metres before the hurdle in sprint hurdles.
- Lead with the knee, not a straight leg.
- Keep the trail knee high and toe turned out.
- Use opposite-arm action to balance.
- Run off the hurdle quickly into the next step.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Rules reference: World Athletics Book of Rules (Competition and Technical Rules). High school (NFHS) and college (NCAA) competitions have their own rulebooks with some differences.
Frequently asked questions
Is knocking over a hurdle a foul?
No, unless it is deliberate or the athlete trails the leg around the hurdle illegally.
How many steps between sprint hurdles?
Usually three for trained athletes.
What is the trail leg?
The leg that clears the hurdle second, pulled through to the side.
