Hurdle Like a Pro: 3 Step Hurdle Training for Beginners and Advanced Athletes

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Hurdle Like a Pro: 3 Step Hurdle Training for Beginners and Advanced Athletes

Рет қаралды 100,693

2 жыл бұрын

If you're looking to take your hurdle game to the next level, this video is for
you! In this video, we'll guide you through the basics of 3 step hurdle training, including
proper form, and techniques to improve your speed and efficiency. Whether you're a
beginner or an experienced athlete, our expert tips will help you tackle any hurdle with ease.
If you found this video useful, please consider liking, subscribing, and sharing it with your
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Other Helpful links:
Hurdle Training Plan : Full-Season training Plan for Hurdlers/Coaches:
acemethodcoaching.com/hurdle-...
Hurdling 101: A detailed, step by step approach to teaching beginner hurdlers. acemethodcoaching.com/shop/
Learn more about hurdling: acemethodcoaching.com/home-2/...
Contact Coach Mike Caton: acemethodcoaching@gmail.com
Get a FREE Technique Analysis: acemethodcoaching.com/home-2/...
Learn how Mike can coach you: acemethodcoaching.com/ace-hur...
Contact Coach Mike Caton: acemethodcoaching@gmail.com
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Пікірлер: 52

@im2bored284 Жыл бұрын

I'm a high schooler, and I've been struggling to get over hurdles in 3 steps. Asked my coach if we could try this drill, and it helped show me I was capable and had the speed to do it. Thank you so much!

@acemethodcoaching9102 Жыл бұрын

You just made my day! Thanks! I’m thrilled for you!

@Hengel_Andrews Жыл бұрын

Thank god your Coach put the athlete before his ego.

@TE5LA-GAMING 2 жыл бұрын

When I was a 9th Grader, I ran 120-yard hurdles (3-stepping) in a meet and was 2 hurdles ahead of the pack when I hit the very last hurdle and slammed into the ground. The track was the ground red brick, not fun. I still got up and finished the race and actually beat someone. I still regret this 50 years later because it was my fault. Because of my lead, I eased up a bit after the next to last hurdle and found myself short of 3-stepping the last one and was not used to using my other leg for leading. I know I would have set a record had I not fallen that day.

@carsenbruns5908 2 жыл бұрын

great video coach!!!

@alexdukorsky6502 2 жыл бұрын

Great and clear explanation! Thank you very much.

@acemethodcoaching9102 2 жыл бұрын

You’re welcome. Thanks for the comment!

@stevelucero7922 2 жыл бұрын

I am a middle school volunteer track & field coach for 100m, 4x100 and hurdles. Yes, it's like herding cats at this age but your video helped me greatly on how to help beginners space the hurdles for their stride distance. I hope you make a 101 video on how the athletes jump over the hurdles with proper form and technique.

@acemethodcoaching9102 2 жыл бұрын

I did. You can link to it here: acemethodcoaching.com/product/learn-to-hurdle/

@stevelucero7922 2 жыл бұрын

Love it! Exactly what I needed to educate myself! I appreciate your time to help others learn proper technique.

@acemethodcoaching9102 2 жыл бұрын

@@stevelucero7922 That warms my heart! It’s exactly why I’m doing this! Thanks.

@MrMezmerized 4 ай бұрын

Herding cats is a pretty good description for some of our U14 girls 🙂 In the beginning I put up 4 rows of hurdles (20-22 feet) from 50cm >> 76cm and it's always a big challenge to get them to move up to 68cm and 76cm. Some try to negotiate height and amount of runs. A few just refuse to go higher. And of course 4-stride is a big challenge (usually full distance). But I do want some of them to learn, so they're not stuck with 5-stride until they can finally 3-stride. And it's great for 300mH / 400mH. Boys tend to be less of a challenging.

@jasonlewis9326 11 ай бұрын

Very good technique

@user-rb8hg6dp1c 8 ай бұрын

Thanks👍🏻

@cryptoworldtraders2665 2 жыл бұрын

Nice video i really learned something from this video

@acemethodcoaching9102 2 жыл бұрын

Glad to hear it

@emilytaylor9904 2 жыл бұрын

Thank u so much!!!!! I am really struggling to be able to hurdle 3 steps this year, and have bailed to learning 4 steps... but I will continue to work towards 3😊😊

@acemethodcoaching9102 2 жыл бұрын

Emily, I'm so glad you found this helpful. If you send me a video of you hurdling, I'd be more than happy to analyze it and give you some suggestions. mike@acemethodcoaching.com

@torinn961 2 жыл бұрын

@@acemethodcoaching9102 hello! are you still accepting videos to analyze?

@acemethodcoaching9102 2 жыл бұрын

@@torinn961 Yes. On my website you can see how to send your video. acemethodcoaching.com

@elalco97 2 жыл бұрын

I'm never training with 42" hurdles, I only do that on meets or maybe just a day before a meet to build muscle memory. But I'm always training at official distances (30 feet inbetween hurdles and 45 feet to the first hurdle). I'm going to try moving the hurdles 1 foot closer as you indicate on your method, even though I can already threestep without problem. Thank you.

@TE5LA-GAMING 2 жыл бұрын

Why would you move them closer if you can already 3-step without problems? I think his point was for training for those who can't.

@elalco97 2 жыл бұрын

@@TE5LA-GAMING He also mentions that moving the hurdles 1 step closer helps the athlete to get used to high-frequency strides between hurdles, and with the adrenaline of a meet the athlete will replicate the frequency with longer strides. It helped me improve my 110mH time in a few weeks.

@MrMezmerized 4 ай бұрын

My coach was extreme in this, letting us run 42 inch hurdles at 15 feet distance off season. LOOOOOTS of hurdles. It made me extremely lightfooted, rhythmic, efficient (no time to flail etc.) and my hurdling endurance was great. We mixed it up to 22 - 26 feet towards the season. Occasionally we did hurdles at increasing distance (+2 each hurdle). That was fun, just applying raw power. We always did starts at 45 > 29 feet though. And we virtually never ran lower hurdles. I even did 1-stride on full height. 15 feet was too extreme in hindsight. As a coach, I rarely ever go below 22 ft (female) and 23 ft (male) anymore with my good athletes. And 1-stride at normal height minus one notch. I recommend primarily running full height, quite simply because that's the height you need to perfect your attack towards. My PB was 13.15s by the way. I have a video on my own channel with 15 ft hurdling in it. Oh and also 4-stride big balls starts.

@frpancakes 6 ай бұрын

Hey it’s my first year of doing hurtles. What’s some tips for beginners trying out for hurtles?

@funkymunky8327 4 ай бұрын

I'm no master, and beginner general tips are all over this channel, but when starting out, learn everything in small bits, dont try to take in a ton of information at once. Warm up thoroughly before and after practice. If you have a coach, and he tells you to do something, ask why it's necessary, which will help you understand how to adjust your form to be better. I could give more hurdle specific examples if you'd like and are still interested in hurdling

@callalily4716 2 жыл бұрын

I’m a freshman running 16.84 currently trying to get comfortable with 3 step. Right now I’m 4 stepping. I seem to be having a real problem opening up my stride and getting more open and pushing through the hurdle. Is there anything you’d recommend to fix this?

@acemethodcoaching9102 2 жыл бұрын

We’ll, this video is one that I generally recommend because of the strategy outlined in it. Aside from that, you can go to my website where you can see how to send me your video so I can review it and send you suggestions. acemethodcoaching.com/home-2/hurdling-home/

@zakkersey4850 2 жыл бұрын

🔥🔥

@kimonepaul 2 жыл бұрын

Hi sir. I appreciate your channel and what you're doing for hurdlers (newbie). I have a question. What is the difference in measuring to the back of the hurdle (the end of legs) and to the front (the base where the leg and the barrier meets)?

@acemethodcoaching9102 2 жыл бұрын

Great question. We (coaches) never consider the legs. I always measure from the barier itself.

@kimonepaul 2 жыл бұрын

@@acemethodcoaching9102 thank you coach. I appreciate your work.

@NolanMoore7767 2 жыл бұрын

I’m

@kumudfatesaria 7 ай бұрын

I am very afraid of the hurdles when i am about to start What should i do?

@jaideep1694 Жыл бұрын

Should you also lower the hurdle when you’re still learning how to 3 step or should you run full heigh when still learning how to 3 step

@acemethodcoaching9102 Жыл бұрын

I almost never have my hurdlers use full height or spacing at practice. kzfaq.info/get/bejne/q8-BZ65el5rIpqs.html

@jaideep1694 Жыл бұрын

@@acemethodcoaching9102 Thank you

@travissmith-sd9ww 2 ай бұрын

i’m a junior right now i can 3 step all of them in a race but only 5-6 in practice, should i work on keeping them full space or move them little bit closer

@acemethodcoaching9102 2 ай бұрын

I always suggest practicing with the hurdles pinched a little closer than race spacing. About 1 foot. This is a more accurate simulation of what the meat will feel like since you don’t have all your adrenaline. This will allow you to have good practices will help you have better races. I think I discussed in this video: 5 Reasons Why You Can't 3-Step and How to Correct kzfaq.info/get/bejne/iseoiamQyrWodqM.html

@lincolnsence1745 8 ай бұрын

your cheat sheet for high jumping is linked to the hurdling cheat sheet. please fix this when able, thx.

@acemethodcoaching9102 7 ай бұрын

Sorry for the delay. Working on getting the link fixed. In the meantime, here's the cheat sheet. acemethodcoaching.com/wp-content/uploads/2023/12/High-Jump-Technique-Cheat-Sheet-Sheet1.pdf

@GetReal505 2 жыл бұрын

Are you supposed to run the official distance to the first hurdle?

@acemethodcoaching9102 2 жыл бұрын

Great question! I adjust that based on the athlete and the time of year. My veteran athletes always do official distance to the first hurdle, unless they haven’t been sprinting for a while. In that case, I might move the starting line up a foot. Younger athletes follow that same pattern but are much more likely to need that start line moved up. Once everybody’s in good shape, I always stick with the official distance.

@GetReal505 2 жыл бұрын

@@acemethodcoaching9102 Thanks for the explanation.

@gmoney5249 Жыл бұрын

If I’m a 5’4 or 5 ish foot tall person is it still possible to three step? I’m fivestepping right now and can four step the first hurdle barely at 10 m per hurdle but lose my four step at the second one. I’m also 14 male so I’m still growing but I’m doing really bad at my track meets and I think it’s because I’m 5 atepping

@acemethodcoaching9102 Жыл бұрын

Great question. 4 stepping is a good option in your case for racing right now. I would still also practice with hurdles at a more optimal spacing for 3 stepping with the hopes of eventually improving as you get taller.

@gmoney5249 Жыл бұрын

@@acemethodcoaching9102 thanks!