If you have any interest in sprint hurdle racing, you’re going to need to know how to leap a hurdle. First, you should be aware of what to expect prior to attempting to leap a hurdle.
Sprint hurdle races are usually 110 meters for men and 100 meters for women. Hurdles for men are often 42 inches in height and hurdles for women are often 33 inches in height. For both men and women sprint hurdle races, the first hurdle is often approximately 13.72 meters from the starting line. The other hurdles have about 9.14 meters between them.
Now you know the basic measurements. These measurements might give you a good idea of what to expect, but will they act as any source of motivation? Probably not. What may act as a source of motivation when it comes to hurdle leaping is that even if you’re not the fastest runner, you can still win. Speed helps, but if you master technique, you will have the opportunity to maximize your potential. If that happens, you can’t lose, because you will have known you reached a point that made you the best you could be.
The key to leaping hurdles is to keep momentum and avoid stutter steps. You also want to figure out where you’re going to leap from, which in most cases will be about six to seven feet prior to the hurdle. Regardless of the distance you leap from, always remember to keep the back leg tucked. This will reduce your air time and get you back on the ground sprinting as fast as possible.
There are many other factors and strategies to consider if you’re going to be leaping hurdles. As with most things, the strategies involved go much deeper than what the average viewer realizes.
The most important thing you need to do constantly, and to really get into the habit of enjoying, is stretching. This will keep your muscles elongated and loose and help prevent injury. Once you’re on the track, try to time seven steps from the block prior to leaping over the first hurdle. After that, you want to take the three stride approach. This is the best approach to decreasing your time. If you’re not comfortable with the three stride approach then you can begin with the five stride approach and work your way up.
When you’re actually leaping over the hurdles, remember to stay low. This will get you back on the ground faster. Some might say you want to have your stronger leg in front, but you should aim to build both legs up to equal strength. This will allow you to make faster adjustments if you ever make an error.
Follow these notes for a better sprint hurdle time.