100m Hurdle Workouts & Drills

Doug Plunkett, Asst. Track & Field Coach

Downers Grove South High School
[email protected]

Background:
• 20 years coaching experience
• USATF Level I, II & III schools
• USOC Emerging Elite coaching school

Key Resources that I use a lot (books & videos):

• The Science of Hurdling and Speed 4th Ed. by Brent McFarlane
• USA Track & Field Coaching Manual
• Strength Training for Track & Field by John Cissik
• Come to Hurdle Practice with Wayne Clark (video)
• Drills for Teaching the Hurdles with Mike Poehlein (video)

At DGS:
• Hurdlers train with sprinters.
• All sprinters (including hurdlers) train for the 400m.
• Most of our hurdlers also compete in several field events.
• Mon-Wed-Sat: workout days.
• Tue-Thu-Fri: technique days.
• Hurdles are ALWAYS set lower and closer than regulation.

Early Season (Jan-March):

• General strength and conditioning.
• Acceleration & speed development.
• Hurdle drills! (all 55-100m hurdle work).

Mid Season (March-April):

• Repetition and Speed Endurance workouts
• 100m/300m hurdle event specific drills!

Late Season (May):

• Technical problem solving
• Speed!

Downers Grove South Girls Track & Field

 Hurdle Drills

Dynamic Flexibility Drills. Various leg swings using the

support of the wall or a hurdle. These drills involve fast
movements which can be designed to simulate any desired part of
the hurdle action. These drills are designed to help the athlete
feel the correct motion of hurdling while becoming more flexible
and comfortable with hurdling at the same time.

Lead Leg Wall Drill. The athlete places a hurdle against a

solid wall and stands three walking steps from the hurdle. The
athlete walks up to the hurdle and simulates take off with the
lead leg. Athlete places his/her foot just above the hurdle
board. Emphasize leading with the knee, not the foot. The leg
should be bent slightly and not straight.

Standing Trail Leg Wall Drill. The athlete places a hurdle 3 to

4 feet from a wall. They will stand next to the hurdle with the
lead foot on the ground in front of the hurdle with their hand
on the wall for balance. The trail leg should start fully
extended with the toe cocked. The athlete will simulate the
trail leg action (keeping the knee high) and step down even with
the other foot. Emphasize keeping the trail leg as close to the
body as possible and drive the knee into the chest. Do not let
the athlete extend the trail leg after they have cleared the
hurdle. The foot should come down to the track UNDER the knee.

Trail Leg Resistance Drill. The drill is the same as above with
the addition of a partner holding the foot of the trail leg and
giving resistance. Emphasize the same correct form as above.
Do not let the athlete swivel their hips towards the hurdle as
the trail leg comes up or down.

Rhythm Drill. This drill uses no hurdles. From a light jog on

a line, the athlete drives his/her lead leg into the chest
followed by the trail leg knee to the chest. The lead leg lands
first on the line followed by the trail leg. Repeat this four
to five times. You may also add a knee slap to this drill.
Emphasize on the high knee action and driving the knees to the
chest.

Hurdle Rhythm Drill. Place 3-4 hurdles or barriers that are 12

inches high and placed about 10 yds apart. The athlete will run
slowly over the hurdles while working on the two high knee
actions like the rhythm drill. Athlete may start to build speed
after the technique becomes better. Emphasize on the high knee
action and driving the knees to the chest.

Downers Grove South Girls Track & Field

 Hurdle Drills

0-1-2 Step Drill. The athlete will stand next to one hurdle
with the lead leg placed ahead of the hurdle. The 0 step drill
consists of the athlete pulling their trail leg over the hurdle.
After 10 repetitions, take one step back with the lead leg. The
1 step drill consists of stepping once with the lead leg,
driving the lead leg to the chest and stepping down past the
hurdle and then performing the trail leg action over the hurdle.
Again after 10 reps, take two steps back with the lead leg. The
2 step drill begins with a marching step with the trail leg,
followed by the lead leg and then pulling the trail leg over the
hurdle. Emphasize high knees with the lead leg (steps 1 and 2)
and good arm action.

Trail Leg Hop. Place the thigh of the lead leg on the hurdle.
The goal is to get both legs quickly down on the ground.
Emphasize getting the trail leg down FAST.

Angled Hurdle Trail Leg Drill. Lower one side of the hurdle.
Face the direction that the hurdle elevates to. Place the lead
leg on the support bar and place the knee and ankle (instep) of
the trail leg on the hurdle. Pull the trail leg through and
drive the arm back. Emphasize keeping the knee above the ankle
as it exits the hurdle board.

Hurdle Walk Overs. Place 5 hurdles end to end. The athlete

walks over each hurdle alternating legs. Try to keep the trail
leg knee as high as possible. This works on the athlete’s
flexibility and range of motion in the hips.

Hurdle Over and Unders. Place 5 hurdles end to end. Hurdles 2

and 4 should be placed at the highest setting. The athlete will
walk over the first hurdle and step through and under the second
hurdle (drop hips, don’t bend). They will then walk over the
third and step through and under the fourth and then walk over
the fifth. This works on the athlete’s flexibility and range of
motion in the hips.

All Trail Leg Drill. Place 5-7 hurdles together. The athlete
will go over the middle, starting with the lead leg on the first
hurdle, but then only using the trail leg action to cross the
remaining hurdles. The trail leg will alternate sides.
Emphasize keeping the trail leg as close to the body as possible
and drive the knee into the chest. Do not let the athlete
extend the trail leg after they have cleared the hurdle. The
foot should come down to the track UNDER the knee.

Downers Grove South Girls Track & Field

 Hurdle Drills

“A” skips over Hurdles. Place 5 hurdles three walking strides

apart. The athlete will perform a “A” skip over the hurdle with
the lead leg. The athlete will skip in between each hurdle.
The athlete must lead with the knee, not with the foot. Make
sure the athlete is using the arms during this drill. This
works on the knee drive of the lead leg. It also develops a
rhythm pattern.

“B” Skips over Hurdles. Place 5 hurdles three walking strides

apart. The athlete will perform a “B” skip over the hurdle with
the lead leg. The athlete will skip in between each hurdle.
The athlete must lead with the knee and once the knee is over
the hurdle the athlete will extend the leg and snap down or paw
back at the same time. Make sure the athlete is using the arms
during this drill. The works on the knee drive of the lead leg.
It also works on the snapping or pawing action the athlete
should feel when he or she is running full speed over the
hurdle.

Walking Trail Leg Drill. Place 5 hurdles three walking strides

apart. The athlete walks next to the hurdle with the lead leg
to the outside. As the athlete approaches the hurdle they
should drive the lead leg to the chest and step down past the
hurdle. The athlete will then perform the trail leg action over
the hurdle. Start at a low height and as the athlete gains
flexibility raise the hurdle. Emphasize keeping the trail leg
as close to the body as possible and drive the knee into chest.
Do not let the athlete extend the trail leg after they have
cleared the hurdle. The foot should come down to the track
under the knee (step down on the lane line to check if foot is
going straight ahead.)

Starting block drill variations:

• Starts to the 1st hurdle. Emphasize acceleration and steps
to the first hurdle.
• Starts to the 1st 2-4 hurdles. Emphasize total technique.
• Starts to hurdles 1, 3, and 5. Emphasize speed between
hurdles.
• Magic hurdles. Speed, speed, speed!

Downers Grove South Girls Track & Field

Micorcycle: Week 1 Micorcycle: Week 2
Mesocycle: General Prep (Medium Intensity) Mesocycle: General Prep (Medium Intensity)
Dates: Jan. 22-27 Dates: Jan. 29 – Feb. 3

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday Dynamic Warm-up

10x30m flys 1min rest 8x200m @ 33-36 (fastest group), 37-42, 43-48 sec w/ 3min rest
400m jog, stretching & Weights (find max’s) 2x25x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)

Tuesday Dynamic Warm-up Tuesday Dynamic Warm-up

6x200m @ 33-36 (fastest group), 37-42, 43-48 sec w/ 3min rest 2x10x30m flys 1min rest
3x15sec partner resistance runs 400m jog, stretching
2x20x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups) HURDLE TECHNIQUE WORK
Weights (find max’s) Weights

Wednesday Dynamic Warm-up Wednesday Dynamic Warm-up

HURDLE TECHNIQUE WORK HURDLE TECHNIQUE WORK
2x20x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups) 2x25x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)
400m jog, stretching & Weights (find max’s) 400m jog, stretching

Thursday Dynamic Warm-up Thursday Dynamic Warm-up

2x600m @ 1:50 (74/400m pace) 10min rest 2x600m @ 1:50 (74/400m pace) 10min rest
3x200m @ 40-39-38sec walk 200m rest 3x200m @ 40-39-38sec walk 200m rest
8x10sec jump rope & Weights (find max’s) 8x10sec jump rope & Weights

Friday Dynamic Warm-up Friday Dynamic Warm-up

5xAcceleration Sticks 1’4”-3’-5’-7’4”-10’-13’-16’4”-20’-24’-28’4” HURDLE TECHNIQUE WORK
3x200m fast and loose w/ 4 min rest 2x25x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)
HURDLE TECHNIQUE WORK 400m jog, stretching & Weights
Weights
Saturday 10min jog, stretching
Saturday 10min jog, stretching Hills(8-10x)
Hills 5x(5sec,10sec,15sec) 15sec rest 10min jog, stretching
5min jog, stretching

Downers Grove South Girls Track & Field

Micorcycle: Week 3 Micorcycle: Week 4
Mesocycle: General Prep (Hard Intensity) Mesocycle: General Prep (Hard Intensity)
Dates: Feb. 5-10 Dates: Feb. 12-17

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday Dynamic Warm-up

10x200m @ 33-36 (fastest group), 37-42, 43-48 sec w/ 3min rest 12x200m @ 33-36 (fastest group), 37-42, 43-48 sec w/ 3min rest
5x15sec partner resistance runs & Weights 6x15sec partner resistance runs & Weights

Tuesday Dynamic Warm-up Tuesday Dynamic Warm-up

2x10x30m flys 1min rest 2x10x30m flys 1min rest
HURDLE TECHNIQUE WORK HURDLE TECHNIQUE WORK
2x30x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups) 2x30x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)
400m jog, stretching 400m jog, stretching

Wednesday Dynamic Warm-up Wednesday Dynamic Warm-up

2x600m @ 1:50 (74/400m pace) 10min rest 2x600m @ 1:50 (74/400m pace) 10min rest
3x200m @ 40-39-38sec walk 200m rest 4x200m @ 40-39-38-37 sec walk 200m rest
10x10sec jump rope & Weights Weights

Thursday Dynamic Warm-up Thursday Dynamic Warm-up

HURDLE TECHNIQUE WORK HURDLE TECHNIQUE WORK
2x30x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups) 2x30x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)
400m jog, stretching 400m jog, stretching

Friday Dynamic Warm-up Friday Dynamic Warm-up

5xAcceleration Sticks 1’4”-3’-5’-7’4”-10’-13’-16’4”-20’-24’-28’4” 2x10x30m flys 1min rest
3x200m fast and loose w/ 4 min rest HURDLE TECHNIQUE WORK
HURDLE TECHNIQUE WORK 2x30x(Abs: crunches, sides, lying leg raises, bicycles, fold-ups)
Weights 400m jog, stretching

Saturday Meet at Hinsdale Central w/Naperville North Saturday 10min jog, stretching
Hills(8-10x), 10min jog, stretching
Weights

Downers Grove South Girls Track & Field

Micorcycle: Week 5 Micorcycle: Week 6
Mesocycle: General Prep (Recovery Intensity) Mesocycle: Specific Prep (Light Intensity)
Dates: Feb. 19-24 Dates: Feb. 26 – Mar. 3

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday Dynamic Warm-up

6x150m Hill 2x500m @95% (10min rest)
2x20x(Abs: crunches,sides,lying leg raises, bicycles, fold-ups) 4x40m @95% (30sec/3min)
400m jog, stretching & Weights 3x200m @70% (2min rest)
Weights
Tuesday Dynamic Warm-up
HURDLE TECHNIQUE WORK Tuesday Dynamic Warm-up
Hurdler Drills: wall drills, walk thrus, 5x starts to 1st hurdle 4-6x40m block starts (3min. rest)
3x20m, 3x30m, 2x40m block starts & Weights 4-6x30m flying sprints (working on finishing at tape) (3min rest)
HURDLE TECHNIQUE WORK
Wednesday Meet at Home vs. Naperville Central 3x25xAbs, Cool down/stretch

Thursday Dynamic Warm-up Wednesday Dynamic Warm-up

Stick Drill Running 5x(20sticks-4’apart emphasis-frequency) 4x300m @90% (8 min. rest)
HURDLE TECHNIQUE WORK 20min run
Weights
Friday Dynamic Warm-up
Stick drill running 5x(20sticks-4’apart emphasis-frequency) Thursday Dynamic Warm-up
3x200m fast and loose w/ 4 min rest Stick drill (5x20 sticks at 4ft.6in. apart)
Weights 4x80m relaxation strides (easy pace, focus on good form)
HURDLE TECHNIQUE WORK
Saturday Meet at Plainfield South 3x25xAbs, Cool down/stretch

Friday Dynamic Warm-up

Stick drill (5x20 sticks at 4ft.6in. apart)
10 x resistance running x 60m
HURDLE TECHNIQUE WORK

Saturday Meet at Argo Invite

Downers Grove South Girls Track & Field

Micorcycle: Week 7 Micorcycle: Week 8
Mesocycle: Specific Prep (Medium Intensity) Mesocycle: Specific Prep (Medium Intensity)
Dates: Mar. 5-10 Dates: Mar. 12-17

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday 3x300m @90% (8min rest)

2x500m @95% (10min rest) 6x100m Hill (start further up)
4x40m @95% (30sec/3min) Weights
3x200m @70% (2min rest)
Weights (find new max’s and adjust) Tuesday Dynamic Warm-up
6x40m block starts (3min. rest)
Tuesday Dynamic Warm-up 6x30m flying sprints (working on finishing at tape) (3min rest)
Stick drill (5x20 sticks at 4ft.6in. apart) HURDLE TECHNIQUE WORK
4x80m relaxation strides (easy pace, focus on good form) 4x80m relaxation strides (easy pace, focus on good form)
HURDLE TECHNIQUE WORK
3x25xAbs, Cool down/stretch Wednesday Dynamic Warm-up
4x200m @90% (8min rest)
Wednesday Meet at Mustang Relays 3x25xAbs, Cool down/stretch
Weights
Thursday Dynamic Warm-up
Stick drill (5x20 sticks at 4ft.6in. apart) Thursday Dynamic Warm-up
4-6x40m block starts (3min. rest) 3x200m @ 32 sec. (4 min recovery)
4-6x30m flying sprints (working on finishing at tape) (3min rest) HURDLE TECHNIQUE WORK
HURDLE TECHNIQUE WORK Weights
Weights (find new max’s and adjust)
Friday Meet at Hinsdale South (West Suburban Gold Conference Championship)
Friday Meet at Glenbard North Invite
Saturday 30 min. run on your own & 3 sets of sit ups
Saturday 30 min. run on your own & 3 sets of sit ups

Downers Grove South Girls Track & Field

Micorcycle: Week 9 Micorcycle: Week 10
Mesocycle: Specific Prep (Hard Intensity) Mesocycle: Specific Prep (Hard Intensity)
Dates: Mar. 19-24 Dates: Mar. 26-31 (SPRING BREAK WEEK)

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday 30min on your own & 3 sets of sit-ups
2x500m @95% (10min rest)
4x40m @95% (30sec/3min) Tuesday 30min on your own & 3 sets of sit-ups
3x200m @70% (2min rest)
Weights Wednesday Dynamic Warm-up
2x500m @95% (10min rest)
Tuesday Dynamic Warm-up 4x40m @95% (30sec/3min)
Stick drill (5x20 sticks at 5ft. apart) 3x200m @70% (2min rest)
6x40m block starts (3min. rest) Weights
6x30m flying sprints (working on finishing at tape) (3min rest)
HURDLE TECHNIQUE WORK Thursday Dynamic Warm-up
3x30xAbs, Cool down/stretch Stick drill (5x20 sticks at 5ft. apart)
3x200m 32-31-30sec (walk 200m rest)
Wednesday Dynamic Warm-up HURDLE TECHNIQUE WORK
4x300m @90% (8 min. rest) 3x30xAbs, Cool down/stretch
8x100m Hill 4x80m relaxation strides (easy pace, focus on good form)
Weights
Friday IPTT Qualfiers: HURDLE TECHNIQUE WORK
Thursday Dynamic Warm-up All Others Dynamic Warm-up
3x200m 32-31-30sec (walk 200m rest) 4x300m @90% (8 min. rest)
HURDLE TECHNIQUE WORK 8x100m Hill
3x30xAbs, Cool down/stretch Weights
4x80m relaxation strides (easy pace, focus on good form) Leave for IPTT Meet after practice

Friday 20min Warm-up Saturday Meet at Illinois Prep Top Times (Bloomington)
6x400m Hill
20min Cool-down & Stretch

Saturday 30min on your own & 3 sets of sit-ups

Downers Grove South Girls Track & Field

Micorcycle: Week 11 Micorcycle: Week 12
Mesocycle: Specific Prep (Recovery Intensity) Mesocycle: Competition (Light Intensity)
Dates: Apr. 2-7 Dates: Apr. 9-14

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday Home meet vs. Oak Park

2x450m@85% Speed: 80sec (70sec/400m pace) 15min rest
3x200m Speed: 36-35-34 sec Rest: 3 min Tuesday Dynamic Warm-up
Weights 10x10sec fast jump ropes
HURDLE TECHNIQUE WORK
Tuesday Outdoor Track 101 Hurdlers 6x6 hurdles at 8.5m or 6xH4,5,6
Dynamic Warm-up 3x20xAbs
Stick drill (5x20 sticks at 5ft. apart)
6x40m block starts Wednesday Dynamic Warm-up
HURDLE TECHNIQUE WORK 2x450m@85% Speed: 80sec (70sec/400m pace) 15min rest
4x100m relaxation strides (easy pace, focus on good form) 3x200m Speed: 36-35-34 sec Rest: 3 min
4x100m relaxation strides (easy pace, focus on good form)
Wednesday Meet at Downers Grove North w/York Weights

Thursday Dynamic Warm-up Thursday Dynamic Warm-up

Stick drill (5x20 sticks at 5ft. apart) Stick drill (5x20 sticks at 5ft. apart)
HURDLE TECHNIQUE WORK HURDLE TECHNIQUE WORK
4x200m @60-70% (90sec walk 200m rest) 4x200m @60-70% (90sec walk 200m rest)
4x100m relaxation strides (easy pace, focus on good form) 4x100m relaxation strides (easy pace, focus on good form)
Weights Weights

Friday 30min on your own & 3 sets of sit-ups Friday 15min warm up jog, stretching
(No School - Good Friday) HURDLE TECHNIQUE WORK

Saturday Meet at Home DGS Invitational Saturday Meet at WWS Invitational

Downers Grove South Girls Track & Field

Micorcycle: Week 13 Micorcycle: Week 14
Mesocycle: Competition (Medium Intensity) Mesocycle: Competition (Medium Intensity)
Dates: Apr. 16-21 Dates: Apr. 23-28

Day Training Details Day Training Details

Monday Dynamic Warm-up Monday Dynamic Warm-up

Hurdle Flexibilty Hurdle Flexibilty
3x300m (1st 5 hurdles plus sprint to finish) 3x300m (1st 5 hurdles plus sprint to finish)
Hard w/ full recovery (goal: 15-15-15 seconds ea. 100m) Hard w/ full recovery (goal: 15-15-15 seconds ea. 100m)
Weights Weights

Tuesday Dynamic Warm-up Tuesday Dynamic Warm-up

10x10sec fast jump ropes 10x10sec fast jump ropes
HURDLE TECHNIQUE WORK HURDLE TECHNIQUE WORK
6x6 hurdles at 8.5m or 6xH4,5,6 100h: 4xStarts over 5 hurdles (1ft.closer) (3min rest)
3x20xAbs 300h: 3 starts over 1st 4 hurdles (5 min rest)
3x20xAbs
Wednesday Meet at York
Wednesday Meet at Home vs. Willowbrook, Leyden & Addison
Thursday Dynamic Warm-up
HURDLE TECHNIQUE WORK Thursday Dynamic Warm-up
100h: 4xStarts over 5 hurdles, 3x120m w/11 hurdles (1ft.closer) 3xSpeedmakers (50m-all out, 50m-stride, 50m jog)
300h: 3 starts over 1st 4 hurdles 5 min rest HURDLE TECHNIQUE WORK
Weights Weights

Friday 15min warm up jog, stretching Friday Meet at WWS Tiger Invitational
HURDLE TECHNIQUE WORK
Saturday Potential State Meet Saturday Qualifiers:
Saturday Meet at Glenbard West Invitational Simulated Day 2 Race(s) w/ full recovery

Downers Grove South Girls Track & Field

Micorcycle: Week 15 Micorcycle:
Week 16
Mesocycle: Competition (Hard Intensity) Mesocycle:Competition (Hard Intensity)
Dates: Apr.30 – May 5 Dates: May 7-12
Day Training Details
Day Training Details Monday JV Meet at Naperville Central
Hurdle Flexibility
Monday Warm-up & Stretch 3x8 hurdles (ea.moved in) plus sprint to 150m
1x320m Fast (w/400 strategy-fast80,stride80,pickup80,kick80) Weights
15min rest, Hurdle Flexibility Tuesday Dynamic Warm-up
3x8 hurdles (ea.moved in) plus sprint to 150m HURDLE TECHNIQUE WORK
Weights Wednesday Dynamic Warm-up
4x30m Block Starts or Flys
Tuesday Warm-up & Stretch HURDLE TECHNIQUE WORK & Weights
3xSpeedmakers (50m-all out, 50m-stride, 50m jog) Thursday 15min warm up jog, stretching
HURDLE TECHNIQUE WORK Friday Meet at Downers North IHSA Sectional
6x6 ‘magic’ 100m hurdles or 6x 300m H4,5,6 Saturday Potential State Meet Saturday Qualifiers:
Simulated Day 2 Race(s) w/ full recovery
Wednesday Warm-up & Stretch
1x450 Speed:75sec (66sec/400m pace) Rest: 15min Micorcycle:
Week 17
3x200m Speed: 34-33-32 sec Rest: walk 200m Mesocycle:Competition (Recovery Intensity)
Weights` Dates: May 14-19
Day Training Details
Thursday Warm-up & Stretch Monday Warm-up & Stretch
3xSpeedmakers (50m-all out, 50m-stride, 50m jog) 1x320m Fast (w/400 strategy-fast80,stride80,pickup80,kick80)
HURDLE TECHNIQUE WORK 15min rest, Hurdle Flexibility
6x6 ‘magic’ 100m hurdles or 4x 300m H4,5,6 Block starts to the 1st 3 hurdles & Weights
Tuesday Dynamic Warm-up
Friday Meet at WSC Gold Conference Championships at Hinsdale South HURDLE TECHNIQUE WORK
4x 300m H4,5,6
Saturday Potential State Meet Saturday Qualifiers: Wednesday Warm-up & Stretch
Simulated Day 2 Race(s) w/ full recovery HURDLE TECHNIQUE WORK
6x6 ‘magic’ 100m hurdles
Thursday Block starts to 1st 3 100m hurdles, 1st 2 300m hurdles
Friday Meet at EIU IHSA State
Saturday Meet at EIU IHSA State

Downers Grove South Girls Track & Field