16-Apr-2021      By Travis Geopfert

Hurdles: 3-5-3 Step Pre-Wrap Drill

This video teaches how to measure the appropriate distance for a three step, five step, three step drill used for advanced hurdlers. In the men's hurdle race, the distance between the hurdles is 30 feet, and that distance should remain as it is for the three step portion of this drill between the first and second hurdle. With a tape measure, measure a 40 foot distance from hurdle two to hurdle three, and then measure another 30 foot distance between hurdles three and four. It is important to note that this distance will vary greatly depending on the skill level of the athlete. It is recommended that this drill be set up as a pre-wrap drill as this video shows, when performing this drill for the first time to determine the appropriate distances for each hurdler. Once an athlete has become efficient with the drill, they can remove the pre-wrap and perform the drill over an actual hurdle.

Click here for hurdle training plans designed for athletes and coaches of all ages and skill levels in track and field, built by elite and professional coaches.

This 3-step, 5-step, 3-step, drill is for advanced hurdlers. This drill teaches athletes to hurdle by taking three steps from the first hurdle to the second hurdle, then by extending the third hurdle to make the athlete take five steps between the second and third hurdle. The point is to teach the athlete to sprint as quickly as possible between the hurdles. The challenge is to come off the third hurdle, after taking five steps and continue to sprint, getting the feet down quickly, then only taking three steps between the third and fourth hurdles. This drill is great for athletes that struggle with getting too close to the hurdle at the end of a race. With this maximum velocity using five steps, it is critical that the athlete gets the feet down quickly in the three steps between the third and fourth hurdles.

Click here for hurdle training plans designed for athletes and coaches of all ages and skill levels in track and field, built by elite and professional coaches.