How to Run 55 Meter Hurdles on an Indoor Track
Determine your dominant leg, which is the leg that will lead your body over the hurdle., Starting with the correct footing is crucial to running hurdles, which is why you need to determine your dominant leg first., Lead with your dominant leg...
Step-by-Step Guide
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Step 1: Determine your dominant leg
You could use both legs as dominant legs if you take an even amount of steps between the hurdles.
Otherwise, you will take an odd amount of steps (like 5 steps for beginners, or 3 steps for the more experienced) between the hurdles and have one dominant leg. -
Step 2: which is the leg that will lead your body over the hurdle.
You need to land with your non-dominant foot as the last step before you jump the hurdle, in order for your dominant leg to lead you.
There are 13 meters between the starting line and first hurdle; you need to learn how many steps it takes you to sprint those 13 meters.
If you take an even number of steps to the first hurdle then you start with your dominant foot back and your non-dominate foot on the starting line.
If you take an odd amount of steps to the first hurdle then you start with your dominant foot on the starting line, and your non-dominant foot behind.
Most people take 7 or 8 steps to the first hurdle. , You want your dominant leg to be slightly out from the center of the hurdle. (Right dominant slightly right of center, and left dominant slightly left of center) ,,, This leg should be bent at the knee, with toes pointed up and outward.
The trailing leg should be level when jumping over the hurdle, and then pulled toward the hurdles center before landing.
The trailing leg is the part that is most likely to hit a hurdle during the sprint.
There is no penalty for hitting a hurdle during a race, but it slows down the runner and disturbs balance.
Make sure to pull the trailing leg over the hurdle and back toward the hurdles center. , This conserves speed and energy for the runner. , You must land with the intention to keep running your sprint.
The amount of steps between hurdles will decrease over time.
Most people run 5 steps between hurdles (3 if you have mastered the techniques) in order to keep the same dominant foot throughout.
Take 4 steps if you are alternating dominate legs.
Take the amount of steps you are comfortable with and continue to jump over the next 4 hurdles. , -
Step 3: Starting with the correct footing is crucial to running hurdles
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Step 4: which is why you need to determine your dominant leg first.
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Step 5: Lead with your dominant leg
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Step 6: raising the leg straight over the hurdle.
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Step 7: Your opposite arm should be bent at the elbow with your forearm parallel to your chest.
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Step 8: Your other arm (same side as dominant foot) should be straight back
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Step 9: with your palm facing upwards.
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Step 10: Your non-dominant leg is known as the trailing leg.
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Step 11: While you are jumping over the hurdle
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Step 12: bend your body at the waist and lean straight down towards your dominant leg.
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Step 13: After jumping a hurdle you will land with your dominant foot first.
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Step 14: After jumping over all 5 hurdles
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Step 15: sprint to the finish line which is 8 meters after the fifth hurdle.
Detailed Guide
You could use both legs as dominant legs if you take an even amount of steps between the hurdles.
Otherwise, you will take an odd amount of steps (like 5 steps for beginners, or 3 steps for the more experienced) between the hurdles and have one dominant leg.
You need to land with your non-dominant foot as the last step before you jump the hurdle, in order for your dominant leg to lead you.
There are 13 meters between the starting line and first hurdle; you need to learn how many steps it takes you to sprint those 13 meters.
If you take an even number of steps to the first hurdle then you start with your dominant foot back and your non-dominate foot on the starting line.
If you take an odd amount of steps to the first hurdle then you start with your dominant foot on the starting line, and your non-dominant foot behind.
Most people take 7 or 8 steps to the first hurdle. , You want your dominant leg to be slightly out from the center of the hurdle. (Right dominant slightly right of center, and left dominant slightly left of center) ,,, This leg should be bent at the knee, with toes pointed up and outward.
The trailing leg should be level when jumping over the hurdle, and then pulled toward the hurdles center before landing.
The trailing leg is the part that is most likely to hit a hurdle during the sprint.
There is no penalty for hitting a hurdle during a race, but it slows down the runner and disturbs balance.
Make sure to pull the trailing leg over the hurdle and back toward the hurdles center. , This conserves speed and energy for the runner. , You must land with the intention to keep running your sprint.
The amount of steps between hurdles will decrease over time.
Most people run 5 steps between hurdles (3 if you have mastered the techniques) in order to keep the same dominant foot throughout.
Take 4 steps if you are alternating dominate legs.
Take the amount of steps you are comfortable with and continue to jump over the next 4 hurdles. ,
About the Author
Joshua Vasquez
Brings years of experience writing about lifestyle and related subjects.
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