7 weeks · 4x / week · Collegiate
Hurdle Rhythm & Trail-Leg Speed
Seven weeks of touchdown timing, lead-leg speed and trail-leg mechanics for sprint hurdlers who lose the race between hurdles.
How to run it
- Hurdling is sprinting with a schedule. If flat speed rises but touchdown times don't, the problem is rhythm, not fitness.
- Never chase height. Lower the hurdles when the rhythm breaks and rebuild upward.
- Four days: two hurdle days, one flat speed day, one strength day. Hurdle days are never back to back.
Springbak® note
Each touchdown is a single-leg landing at near top speed. Install Springsoles under the insoles of your spikes at the week 1 video session and keep them in for every timed rep.
Shop SpringsolesThe goal
Reduce average touchdown time between hurdles by 0.05s while keeping a three-step rhythm to the finish.
How it progresses
Phase 1 · Weeks 1-2
Isolated lead and trail-leg drills, low hurdles, short spacing.
Phase 2 · Weeks 3-5
Race-height rhythm over 3-5 hurdles at competition spacing.
Phase 3 · Weeks 6-7
Full flights, block starts, taper, retest touchdown times.
What you test
- Touchdown times
- Video the first five hurdles at 120fps and log each touchdown.
- Flying 20
- On the flat, to separate hurdle technique from raw speed.
- Three-hurdle time
- From blocks to the third touchdown, two attempts.
What you need
- Hurdles
- Track
- Timing gates or video at 120fps
- Mini hurdles
The week
Day 1
Technical
Wall trail-leg drill
3 x 8 per leg
Lead-leg walkovers
4 x 6 hurdles
Mini-hurdle rhythm runs
6 x 5 hurdles
Hip mobility circuit
2 rounds
Day 2
Flat speed
A-skips / B-skips
3 x 20m each
Flying 20s
4 reps
Block starts
6 x 20m
Straight-leg bounds
4 x 20m
Day 3
Race rhythm
3-hurdle starts
6 reps from blocks
5-hurdle rhythm
4 reps at race spacing
Pogo hops
4 x 10
Ankle rocker holds
3 x 30s per leg
Day 4
Strength
Back squat
4 x 4
Nordic curl
4 x 5
Single-leg hip thrust
3 x 8 per leg
Calf raises
4 x 12
Questions about this block
High school heights?
Run the same structure at your competition height and spacing; cut total hurdle clearances per session by a quarter.
400m hurdlers?
Keep phases 1 and 2, then replace phase 3 with rhythm runs over 5 hurdles at 300m pace with alternating lead legs.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 7 weeks · 3x / week
Football Skill-Position Speed
Improve flying 10 speed and cut deceleration distance on a 90-degree break by a full step.
Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season
Option 2 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season
Option 3 · 6 weeks · 3x / week
Sprint Mechanics & Top Speed
Hold top-end mechanics through 60 metres and improve flying 20-metre speed.
Why this fits · We ranked this here because it was written for Track & Field and speed work is exactly what belongs in off-season.
- Written for Track & Field
- Fits off-season