Hurdles

Book a free first session

What are the hurdles?

Sprinting with barriers in the way. Short hurdles are 60m to 110m. Long hurdles are 200m to 400m.

Who is it for?

Athletes 12 and over who can already sprint. Juniors, opens and masters.

If you can't sprint, hurdles won't fix that. So speed comes first in everything we do.

How long until they're good at it?

Rhythm and technique take time. Train three times a week and most athletes are racing well in about two years.

Once a week isn't enough. The skill doesn't stick, and they spend every session relearning the last one.

What does a week look like?

Short hurdles, 60m to 110m

Speed and technique. Hurdle drills, then hurdles moved closer or lower so they stay quick. Finish with sprints of 60m to 150m.
Strength. Gym lifts, med ball throws and jumps, built up slowly.
Speed first. Short sprints, then more hurdles, out to about three quarters of race distance.

Long hurdles, 200m to 400m

The 400m hurdles is one of the toughest races there is. It's built on repeat runs of 100m to 300m, and they hurt. Do the work and it's one of the most rewarding races on the program.

Endurance. Hurdle drills, then repeats like 3 x 300m with 3 minutes rest.
Strength. Gym lifts and hill runs.
Speed. Drills, then 60m to 80m runs at close to top speed.

New to hurdles? Rest a day between sessions. The body needs time to catch up.

When do they train?

Checking the timetable...

Changes this week, prices and where we train

How do you coach?

Every session has a job. Athletes know what they are working on before they start, and we check it after. Turning up is not the same as training.
Speed comes first. Every event on the track and in the field is faster with better sprinting. So every group sprints.
Strength protects them. Running, jumping and throwing put big forces through the body. Strength work, built up slowly, is what stops those forces turning into injuries.
We plan in blocks. Usually three weeks building, then an easier week so the body can catch up. Newer athletes build steadily. Experienced athletes get sharper blocks aimed at the meets that matter.
Recovery is training. Sleep, food and water are where the work turns into results. A tired athlete does not get fitter, they get hurt.
Race day is practised too. Athletes build a plan for competition day. When to arrive, how to warm up, what to do between rounds, and what to do when something goes wrong.
Nerves are normal. Every athlete feels them, Olympians included. We teach athletes to notice the nerves and still do their job.

How do we start?

Book a free first session. Come along, meet the coaches, and see how we train.