Lead Leg Drill

Being able to explode and have a good lead leg form in very crutial, you can put a hurdle infront of a wall but if you're home and still want to practice you can simply place a chair infront of a wall. This exercise focuses on muscle memory by doing this exercise you are teaching your muscles the biomechanics of bringing the lead leg up using your quadriceps and at the same time focusing on the running form.

Amature video

Pro Video

Increase speed

*Obviously in a hurdle race you want to go as fast as possible using our fast-twitch muscles, to increase your speed it is important to have the right running form, it's also important to not overstride, and keep the form while running over the hurdle

*In this demostration my right leg will be my lead leg and my left leg will be my trail leg, but that can change deppending on the hurdler.

Lead Leg

*After obtaining enough velocity and have approach to the hurdle the right distance, push off the floor with your trail leg using you quads, gastrocnemius, and soleus to mane a few muscles. In my case it would be my left; some hurdlers use the other leg.

*You push off with your trail leg and bring your other leg, which is the lead leg, in my case my right, foward and make it straight, parrallel to the ground, aiming just above the hurdle.

Attack hurdle

*As you attack the hurdle, focus on bringing your lead leg (right) straight just above the hurdle, at the same time,  you push off the floor with your trail leg (left) off the floor to start bringing it up. Make sure your upper limbs are in right form and your torso is leaning foward.

trail leg

*At this point your lead leg (right) is on top of the hurdle, momemtum is going to keep you going foward so focus on bringing your trail leg (left) to it's right form; Your knee will be flexed and your leg abducted, next to your hip, parallel to the floor. At this point you will reach the apex point