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Hurdling Smarter

Learn Elite Hurdling Technique

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Smart Progression

A proven step-by-step approach to dramatically increase speed and develop the skill of hurdling.

all-in-one system

Everything you need to achieve higher performance. From essential technique and cutting edge drills to training plans used by olympic hurdlers.

rapid learning design

Experience a smarter way to learn. Lessons designed to rapidly convert your knowledge into increased performance. Learn more…

high hurdler jumping over hurdles

Hurdling Smarter

A revolutionary approach to learning elite hurdles technique

Reduced to simple terms, the hurdles event is a sprint with a few barriers along the way. But hurdling requires more than just speed. It requires flexibility, strength and courage – skills and attributes that can be developed using the right combination of mechanics and training. Enter into the realm of elite hurdling. Whether you’re a beginning hurdler, a coach looking for deeper understanding of the event, or an already accomplished racer, this course will give you the knowledge to overcome obstacles faster.

Running full speed at a barrier and not slowing down doesn’t come naturally. In order to truly unlock your potential as a hurdler, you have to take an approach that not only builds proper mechanics but also trains the mind and body to overcome innate impulses. This is exactly what this master class delivers. 

Gain unprecedented access to the proven methodologies of two elite hurdles coaches – Coach Karim Abdel Wahab and Coach Kevin Brown. Through sharing their training programs and experience, they provide the most advanced, straightforward approach to learning and coaching world-class hurdling. From the basics to elite training methods, this series provides technical instruction and drills used by world-class hurdlers to achieve incredible results.

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Course Content

View Detailed Lesson Plan

Genres: Track and Field, Hurdles

Duration: 2 hours 2 minutes

Lessons: 18

Coach Karim Abdel Wahab Sprinting and Hurdles Instructor headshot

Karim Abdel Wahab

Instructor

Coach Karim is one of the foremost experts in the country when it comes to hurdles, sprinting and speed development. His training system and methodologies are rooted in the most current scientific research and years of experience developing world-class athletes. Karim has served as the team coach for the Egypt National team at several World Championships as well as the 2012 and 2016 Olympic Games. He was also the go-to guy for getting CSU football players ready to set blazing 40 yard dash times at the NFL combine.

In 2018 Karim became the sprints and hurdles coach at the University of South Carolina. Prior to that he coached sprints and hurdles at Colorado State University for eight seasons where his training system resulted in 6 All-American honors. He also coached Janay DeLoach Soukup who won a bronze medal in the long jump during the 2012 Olympic Games. 

Learn more about coach Karim
Coach Kevin Brown Hurdles and Pole Vault Instructor headshot

Kevin Brown

Instructor

The track and field wisdom Kevin Brown carries is built from a lifetime of experience in the sport. A pole vault All-American, Olympic trials qualifier and Atlantic Coast Conference scorer in five different events, his knowledge is rooted in direct training, struggle and performance.

After concluding his own athletic pursuits as the most decorated vaulter in school history at the University of North Carolina, Brown began his coaching career in 1995 at his alma mater. Through his personal athletic training and working with literally thousands of athletes in his career, he has developed a coaching system that has resulted in numerous SEC Championships, All-American honors, NCAA champions and record holders. Brown is currently an Assistant Track and Field Coach at the University of South Carolina where he coaches pole vault, relays, sprints and hurdles.

Learn more about coach Brown

Bonus Material Included with the course

Annual Training Plan

A complete annual training plan consisting of several phases including skill development, acceleration development, pre-competition preparation, top speed development, race preparation and specific rhythmic endurance development.

Practice Routines

Practice/Training session routines with detailed information on specific hurdle drills, technical aspects to focus on as well as number of sets and reps with seasonal adjustments. You'll also get Warm-up routines designed to activate the nervous system and prepare the athlete to achieve peak hurdling performance.

Hurdling Development Philosophy

Learn how to establish a a high hurdling development philosophy and critical training concepts. Topics include stride frequency, having a balanced speed development approach, hurdle clearance stride length, minimum loss of horizontal velocity, power leg, cut step, calculating take off distance from the hurdles and more.

Course Details

Technique

When it comes to elite hurdling it’s all about carrying velocity through the race.

Athletes that are able to carry more velocity through the race finish faster. This means that every hurdle provides an opportunity for better performance. Hurdling speed and velocity can be developed and dramatically improved through proper technique. This course was designed with fundamentals to elite approaches that provide you with a complete, straightforward approach to understanding and developing hurdling technique that maximizes speed.

Drills

High hurdling is as mental as it is physical.

Developing the skill of hurdling involves training the mind as well as the muscles and nervous system. You’ll get a complete library of integrated drills to develop every aspect of hurdling. Including:

  • Drills to develop and reinforce correct hurdle technique
  • Velocity training to improve energy and speed distribution
  • Sprinting drills to decrease time between hurdles and at the end of the race
  • Rhythmic endurance drills to improve overall performance

Coaching Insight

Learn the lessons of a lifetime from coaches  who have been where you are.

Go deeper into the technique and develop a true understanding of how it all fits together. You’ll gain insight on hurdles technique from two different coaching perspectives. Hear how very different backgrounds merge on methodology as well as topics like athlete evaluation, the most common hurdling mistakes, training the mind and body for success and more.

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Hurdling Smarter

Lesson Plan

01

Course Introduction

It’s not natural to run full speed at a barrier and not feel the urge to slow down. If you want to be a fast hurdler, you have to have courage. Those who are able to carry the most velocity going through the hurdles are the ones who win. Coach Kevin Brown and Karim Abdel Wahab talk about this vital aspect and how you can train mentally to keep sprinting through each and every hurdle.

02

Differences Between Men and Women Hurdlers

While hurdle height is different for men and women, the mechanics of clearing hurdles is the same. Because of the height difference, men often must raise their center of mass more than women hurdlers. For women, the limiting factor is stride rate – how quickly you can sprint between each hurdle. For men, it’s power and flexibility. Coaches Karim Abdel Wahab and Kevin Brown share their perspective of the aspects that limit both female and male hurdlers.

03

Hurdle Drills Progression

How do you learn to hurdle and how should you progress? First, learning the correct movement while stationary will help to build proper mechanics before progressing to walking through the hurdles and then slowly increasing speed and space between the hurdles. This progression is critical to getting the technique right. In this lesson the coaches go through their hurdler development progression and share some coaching tips for consistent mechanics.

04

The Trail Leg

Hurdles should not be speed bumps – you don’t want to lose speed every time you negotiate a hurdle. So how do you train to maintain speed? The first way to maintain your velocity is through the correct trail leg movement. This lesson will help you understand the appropriate anatomical technique of the trail leg – from the moment you pick up your foot to the moment it lands back on the ground. Common trail leg errors are also covered so you can correct bad habits or prevent them from occurring in the first place.

05

Trail Leg Drills

The purpose of getting trail leg mechanics right is to ensure you apply the greatest velocity to the ground for the sprint between the hurdles. In this chapter Coach Karim shares some critical drills he uses to train athletes to achieve the most efficient mechanics over the hurdle in order to maintain speed between hurdles.

06

Practice Sequencing & Progression Part 1

As you get comfortable with the trail leg drills in the last chapter, you will begin working on the lead leg and arm movements. In this chapter Coach Kevin Brown reiterates some of the drills in the previous chapter and shares what to focus on during each drill and how to progress through them. The goal is to maintain the same anatomical technique you would use if just sprinting.

07

Practice Sequencing & Progression Part 2

With a high level of technique and possibility for injury, it’s important to progress the right way through hurdle drills. In this chapter Coach Kevin Brown shares the next progression of drills including the height and spacing between hurdles. As you gain comfort and proficiency, you will increase the distance between hurdles however, the focus is always on getting the mechanics correct and consistent. These drills will also help develop the appropriate “shuffle” between the hurdles.

08

Trail Leg Power & Development

Through the previous chapters you’ve learned how important the technique and mechanics of the trail leg movement are to hurdling fast. But did you know that the trail leg is also called the power leg? Now it’s time to learn about developing the power of the trail leg. In this chapter, Coach Karim Abdel Wahab shares how to develop power in your trail leg through drills and spacing of steps between hurdles.

09

The Power Curve & Split Times

As you progress through a hurdle race the split between each hurdle should get faster and faster as momentum builds. If the split time between each hurdle slows, this is a sign that technique is off. In this chapter both coaches provide an explanation of the power curve and split times between hurdles as a tool to measure technique.

10

Velocity Curve Drills

Learning how to continue to build velocity through the hurdles race takes time and practice to get a consistent increase in speed. In this chapter, Coach Karim shares drills that put the hurdler at a disadvantage in the beginning of the hurdle drill (allowing only 5 steps before the first hurdle) in order to teach them how to reaccelerate between each hurdle. These drills help to simulate the speed curve of world-class hurdlers.

11

Turnover/Frequency Drills

Getting over the hurdle is vital to a successful race but so is velocity between hurdles. In order to handle high velocity between hurdles, you have to produce high turnover to get three-step timing right and avoid crashing into the next hurdle. This chapter covers drills to develop quick turnover while maintaining good technique.

12

Using Power to Create Momentum

Getting the most out of your body and being efficient will allow you to create acceleration or momentum through the hurdles. This comes from power, not necessarily trying to run fast between the hurdles. It’s important to create power out of the blocks and focus on hurdling technique to continue to build momentum through the race. In this chapter, Coach Kevin Brown shares how successful hurdlers use this to win races and where mistakes are commonly are made.

13

Foot Contact During Sprinting

How your foot contacts the ground during the sprint phase of the hurdle race, contributes to how much momentum and speed you are able to build before you reach the first hurdle. The less time your foot stays on the ground, the faster you’ll be. This chapter includes technical instruction for sprinting technique and how to have less ground contact time.

14

Block Set-up & Starts

Each athlete’s block set-up may be different based on his or her physiology, strength and flexibility. In this chapter, Coach Karim Abdel Wahab describes how to set up the blocks and how to adjust for different athletes.

15

Rhythmic Endurance Drills

At a certain point in the race, fatigue sets-in and speed starts to slow down. The goal is to decelerate less than your opponents. Developing rhythmic endurance is vital to maintaining as much speed as possible. In this chapter you’ll learn some of the techniques Coach Karim uses to train athletes for strong 3-step rhythm using 12 and 5 hurdle drills.

16

Lead Leg & Warm-Up Drills

As you negotiate a hurdle, it’s important that you lead with your knee, rather than your foot. Coach Karim explains how to practice this using specific lead leg drills. He also shares some important warm-up drills that can be used in practice or before competition.

17

Common Hurdling Mistakes and Fixes

All hurdles will make mistakes at some point during their training and racing. In some cases, those mistakes are repeated over and over again. In this lesson, the coaches share some of the most common mistakes and how you can correct them.

18

Mental Hacks & Techniques for Races

As competition approaches, often so do nerves. In many cases, an athlete’s tendency is to be either over or under stimulated to deal with the emotions of racing. Coach Karim Abdel Wahab shares his technique and approach to working with athletes before and during competition to get them in the “zone.”

Issues/Suggestions

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