A Dozen Hurdle Tips

1. Run tall. Stay off heels and up on ball of foot.
2. Minimize ground contact time. Quick taps between hurdles.
3. Don’t lock in a rhythm — accelerate off hurdles.
4. Project hips through hurdle. Don’t sit back, bending at waist.
5. Sprint through hurdles not to hurdles.
6. Stay square — avoid rotation.
7. Thumbs up to avoid hands that pass midline.
8. Shorten — don’t reach — on step before takeoff.
9. Drive knee — not foot — toward hurdle.
10. As hurdle height increases — drive knee higher, lean more, sweep trail arm wider.
11. Don’t snap down, jerking trunk upward. Hold lean and push lead leg down.
12. Run along lead leg side of hurdles, allowing space for trail leg.