Intermediate Hurdles: Tips and Drills

[@terrynowak328]

Micheal...Tremendous...always wanted to learn how to have a fast lead leg with proper scientific technique...very grateful...

[@coachwelly]

My pleasure. That's what it's all about. Make others better to make our sport better.

[@munyaradzibgwanzura5600]

Thank you Coach Wellington. Very well broken down and covering the essentials.

[@coachwelly]

My pleasure sir!

[@johnnykipp8662]

Thanks for the quick and thoughtful responses to emails. This is a huge help, and an outstanding channel!

[@coachwelly]

Thank you sir. As I told you, keep her here for a bit and you will begin to see a different hurdler.

[@gretavandermey2545]

Very well made video 😊 You explained everything clearly.

[@coachwelly]

Thank you!

[@ibinnabo]

Should I do all the workouts in the video in one workout? And also how should I divide it up. Like how often should I workout a week and how many sets of each. Like if your able to could you make a workout routine for this off season. I’m aiming for 40 seconds in the 300m hurdles next season so I need a solid workout regimen. It would be highly appreciated!

[@coachwelly]

You can do them all, but split them up. You can do the quick drill 1 day and 5 step 1 day. The rep amount depends on your goal for that particular practice. So again it depends on the rep amount as well as the amount of hurdles you use. Hope that helps.

[@ibinnabo]

Micheal Wellington gotcha! Thank you sir!

[@raffastrike5234]

Thnk for your excelents vídeos and qualy drills... I begin a teach athletism in my city. Your hurddl where can buy? PD live in VNZLA

[@coachwelly]

Thank you. YOu can buy these hurdles at any track and field equipment store. If you look online, type in hurdles, many things will come up. Hope that helps.

[@dennisdoyle5443]

Hi Coach, I'm a 1 yr old Masters athlete, and am competing in 400 hurdles for the first time this year. Are there any specific drills/videos for that? I appreciate the thoroughness of this video. The warm-up drills are great. Thank you.

[@coachwelly]

Dennis Doyle my pleasure. I have none yet, but they are coming. I would say for now get in 400 shape and get comfortable hurdling with both legs. That should help for now.

[@dennisdoyle5443]

Thanks for the tips. Have been conditioning regularly. Also, meant to write 51yr old Masters athlete. Cheers.

[@coachwelly]

Dennis Doyle good let me know if I can help any further.

[@mr.c7312]

Video yourself going over the hurdles, look at how many strides you take to the first hurdle out of the blocks it may be thirteen, then look at the strides in between the second hurdle , may be 16, then the rest of the hurdles 15. The odd number meaning you are leading with the same leg.

[@JesusGonzales-nj6wb]

Hello Coach, I'd like to consider myself as an intermediate hurdler and when I watch these videos I absorb a lot of the knowledge and it's very helpful. One thing I can't seem to wrap my mind around is having the trail leg come directly under you in drills, I rewatch the Olympic hurdler races and it appears that their leg is in front of them after hurdling the hurdle, would you be able to clear that up for me?

[@coachwelly]

You want the foot to get back under your hips, so that is why I teach it that way. When you bring your trail all the way back to sprint position the key then is to place it back under your hips. In fast motion it appears that it gets away, but slow it down and you will see what I mean. Let me know if that makes sense.

[@JesusGonzales-nj6wb]

@@coachwelly After going to practice I completely understand what you mean, along with rewatching Holloway's races in slow motion. Thank you Coach Wellington.

[@coachwelly]

@@JesusGonzales-nj6wb my pleasure sir!

[@ericwhite1232]

I love ur video and this help me a lot with trail legs but I need more drills for quick and a faster reaction to a hurdle coming close I’m a jr in highschool and I do 300h and I’ve been stuck at a 40 sec time for months can u help me

[@coachwelly]

You have any videos I can see?

[@erentighe5091]

This helped so much... thank you!!

[@coachwelly]

Eren Tighe my pleasure

[@calebjamesmaza4499]

Hi coach, I was wondering if I am able to properly 3 step for my senior season, I am 5’8 and I just unlocked 3 stepping a couple of days ago. Are there any tips on how to do bring my time from 18.28 seconds (5 stepping) ? Thank you

[@coachwelly]

Watch the under Developing Sprint Hurdlers from beginner to elite titled "Teaching the 3 step. That should help. Also watch the entire series. Should give a lot of insight.

[@KCMula2x]

I have a video of me doing 110 hurdles I could truly use your help ‼️ my school doesn’t have a hurdle coach so I’m doing all this on my own I need to know what it is that I’m doing wrong & what I need to work on please respond

[@coachwelly]

Sure, just email me at the email on the video, and I will let you know.

[@KCMula2x]

Micheal Wellington I just email you

[@coachwelly]

@@KCMula2x I will take a look and get back to you.

[@KCMula2x]

Micheal Wellington appreciate it

[@RogerSmith83]

Do you have the athletes do the same drills for both legs?

[@coachwelly]

Yes sir. Some will be 300/400 hurdlers.

[@greatjumper8656]

from Sarawak.thanks for video

[@coachwelly]

My pleasure

[@speedythedon]

My dominate leg is my right leg, but i feel comfortable with my left leg. Can i use my left leg as my Lead leg? I’m the fastest Freshman in my High School for the 100M & 400M, but i’m trying to get into hurdles because i have long legs. I ran a 13.00 100M in 8th Grade last year with Bad Form taking 6th Place, but this year I’ve been sprinting almost everyday and my speed has improved over the course of time. I’m looking forward to run an 11.9 my Freshman Year.

[@coachwelly]

Keep Working at it!

[@onemanagainsttheworld1630]

Good stuff bro

[@coachwelly]

Thank you sir.

[@malcolmdotson5460]

@Michael Wellington, what distances are set between the hurdles for each drill?

[@coachwelly]

Send me an email, and I will get you that info. There are several drills, so it will be easier to just email you.

[@antoinevargiolu8201]

Thanks for the great video, quick question is it bad to train on grass for hurdles.

[@coachwelly]

Not at all

[@punkrockspiker]

How can I work on opening my stride instead of chopping? I’m not scared of going over the hurdles, but I end up chopping and stuttering sometimes. With this chopping I run a 58.08. I think I can drop a lot more just by fixing my steps. My form is good and very smooth

[@coachwelly]

I have hurdle programs if you want to shoot me an email. There is a lot that can be the reason for your stuttering.

[@punkrockspiker]

@@coachwelly what’s your email?

[@coachwelly]

@@punkrockspiker [e-mail]

[@corettaevans2906]

This video was lit🔥🔥🔥🔥🔥

[@coachwelly]

Thank you

[@davvehd6888]

I’ve ran 12.01 at 80m hurdles (84cm height), Im 14 years old and looking to intcrease my balance after the first hurlde. Any good workouts? Also is the time alright? Right now Im ranked 2:nd in Sweden and I really want that national gold, also great video

[@coachwelly]

Continue to work on your technique, and speed. The better your technique, the faster you run.

[@chasewasson8668]

God Bless Michael

[@chasewasson8668]

Amen

[@coachwelly]

🙌🏿🙌🏿🙌🏿

[@yvethedefinition]

How do you measure the distance between the hurdles for the athletes??

[@coachwelly]

It depends on what my premise is for each athlete or group of athletes. Either way in the end whether the kid is a beginner or elite, the hurdles will be low and close together.

[@yvethedefinition]

@@coachwelly does this applies to clearing the hurdles in practice as well apart from the drills? Thank you so much for your fast response.

[@coachwelly]

@@yvethedefinition yes ma'am. You don't to have a kid going over correct distance and height, if they can sprint nor correctly hurdle. You keep them low and close to get the technique, posture, quickness, and speed you want between the hurdles. Make sense?

[@yvethedefinition]

@@coachwelly yes definitely makes sense. I do appreciate you for your assistance. 🙏🏾

[@coachwelly]

@@yvethedefinition my pleasure

[@marlitahayun6494]

Hii my name is lita....how can faster from hurdler to hurdler,I very"spirit practice hurdler but I can't faster hurdler to hurdler so please you make teknik for show to me please 🙏🙏🙏🙏🙏🙏and I hope you replay thanksss

[@coachwelly]

Continue to do these drills until you can progress to running. Keep it 21 feet, until you have mastered running, then move to 24 feet, etc. When you get to the point where you are starting to run in these drills it will carry over to your races. I hope that helps.

[@marlitahayun6494]

@@coachwelly okay thank u so much for ur help and replie my Q🙏🙏

[@coachwelly]

@@marlitahayun6494 My pleasure as always

[@mzksar9632]

I'm a sophomore in high school and I've always struggled with hip pain and especially when my lower left knee starts to be in pain as well. 110 hurdles are something I can do, it's just that anytime I jump over them, it feels a bit sloppy. Do you know how to practice with getting a good form over the hurdle? I normally try not to swing, but I feel like if I don't I'll trip over the hurdle.

[@coachwelly]

Do you have any video? I would have a better understanding of what would need to be done if I could see you hurdle.

[@mzksar9632]

@@coachwelly Uhhh no, unfortunately, as I don't have anything to record with.

[@coachwelly]

If you have a cell phone or iPad, you can record with that.

[@mzksar9632]

@@coachwelly Yeah, I'll see if I could get a friend to record because personally I don't have a mobile device. Once I do get it recorded, I'll reply with an unlisted link to the video.

[@coachwelly]

Good. I'll be waiting on that.

[@flaviogarciacasado1430]

Is there another level? Thanku!

[@coachwelly]

I haven't had time to record and post the advanced, but I will once I have that time.

[@lobsterstrange]

Could you do a video on improving the trail leg flexibility I have pain in the groin when I just start hurdling practice as I continue it goes away

[@coachwelly]

roger walters doing a lot of walk overs and hip strengthening exercises will help that.

[@DHGSerpentine]

Hey Michael do you have any tips on getting your trail leg up? When I go through the 300 hurdles (I'm a guy) my leg only goes up to my hip at max height. My coach says it needs to go higher to get back to running form asap. Any workouts or drills for that specifically?

[@coachwelly]

Look at my beginner video and start doing the walkovers drills more. The high and tight drill on this video is also good.

[@DHGSerpentine]

@@coachwelly Thank you

[@erentighe5091]

Is it bad that i take 5 steps in between?... i am 13 so i am in Jr high for track

[@coachwelly]

Eren Tighe it's not bad, but it's not good. It could mean several things, but for the most part if you are taking taking 5 steps, you are probably not running/sprinting in between the hurdles

[@erentighe5091]

Micheal Wellington i feel that i am because i get 18.5 and I usually take small steps when sprinting

[@prinduplayzx]

Eren Tighe im a hurdler and i think you should sprint normally between hurdlers and you'll naturally do 3 steps, dont try to make them smaller

[@erentighe5091]

prinduplayzx i dont i just naturally take smaller stepz

[@prinduplayzx]

Eren Tighe well then try larger strides and run faster

[@jagannathkambli7184]

Nice video

[@coachwelly]

Jagannath Kambli thank you sir.

[@johndoofus9602]

what heights were the hurdles at the 5 step still and the 3 step

[@coachwelly]

3 step 30 or 33, 5 step 39. You can always go lower though to make the hurdler more precise. The more technical they become, then you can raise. I always start lower.

[@johndoofus9602]

Micheal Wellington thank you! Also, I've recently been inspired to get back into hurdles after a hip injury set me back last season. I did 300m hurdles in highschool but I had a bad experience with the 110 hurdles in highschool. is there a way to get over the fear of the heights of the new college 42s?

[@coachwelly]

John doofus start off low. 36 then build up. That's really the only way. The fear has to be conquered by you. You can do it, just take baby steps.

[@ranjankanhar6483]

Please weekly work out telling me

[@coachwelly]

I do consultations, if you still want to get workouts.

[@ranjankanhar6483]

@@coachwelly yes sir

[@marwamohamed2065]

شابوووه ليك💚😍

[@coachwelly]

Thank you

[@tayvoncallahan7586]

may i email you i need help on hurdles , i’ll send a current video.

[@coachwelly]

Sure

[@tayvoncallahan7586]

Micheal Wellington you get them ?

[@coachwelly]

@@tayvoncallahan7586 just got home. I'll look

[@tayvoncallahan7586]

Micheal Wellington okay , let me know please.

[@MDRunnersdotcom]

Sets and reps?

[@coachwelly]

MD DE DC depends you can go 3-5 sets over 5-8 hurdles . you decide the number based on what you are trying to get out of the session.

[@isaiahellis5393]

Is 1.06 a good time for a hs freshman in 400m hurdles

[@coachwelly]

Freshman in High School or college?

[@isaiahellis5393]

High school

[@isaiahellis5393]

And i run 18.5 in 110m

[@coachwelly]

Not too bad for a freshman. Getting used to the new heights and the new speeds sometimes takes a while. Just make sure you drill a lot to better your technique. The better your technique, the faster you run.

[@kasonmurphy188]

My trail doesn't work properly

[@coachwelly]

So really execute trail circles and walking trail circles until it does. Repetition

[@zoemann3042]

Thx coach but that warm up looked wired as heck

[@coachwelly]

opal candie I don't know what means