Basic Trail Leg Development
By Coach Nate Hoey
Head Track & Field Coach
Washington and Lee University
Proper Trail Leg development in the early stages of a hurdlers career can give them a huge advantage as they continue to physically mature. The following is a list of fundamental drills which can help establish the proper trail leg motor patterns.
These drills should be rehearsed on a regular basis. Consistence is key to hurdle technique and flexibility improvement.
Wall Trail Leg
Walking Trail Leg
Skipping Trail Leg
Jogging Trail Leg
Seated Trail Leg Pull Throughs
Incline Trail Leg Pull Throughs
Wall Trail Leg Drill
Purpose: -Develop proper trail leg mechanics
-Strength hip musculature (flexors, extensors, abductors, adductors)
Technique: -Athlete will balance and brace them selves on a secure wall
-Keep the body in a straight line
(Shoulder, Hip, Knee & Ankle in-line)
-Body should lean 60-70 degrees
-Position the left foot outside the hurdle about 2 feet from hurdle base
-Trail Leg: ankle flexed (toe up) and knee at 90 degree
-Bring trail leg up w/ knee bent at 90-degrees (all movement should come from the hip)
-Keep knee above the ankle
-Once ankle and foot clear the hurdle drive the trail leg straight down to the ground.
Points: -Stay tall and relaxed
-Keep eyes focused forward
-Keep knee up
-Keep toe up
-Movement comes from the hips
-Stay on the ball of your foot
The wall trail leg drill is a great starting point for beginning hurdlers. The athlete can start with a low height or no hurdle at all and focus on learning the proper movement pattern and developing hip musculature and flexibility.
Walking Trail Leg Drill
Purpose: -Develop proper trail leg mechanics
-Strength hip musculature (flexors, extensors, abductors, adductors)
-Develop trail leg rhythm
Technique:
-Set up 5 hurdles (5-7 feet apart)
-Keep hurdle height low
-Athlete will walk with high knees along side of hurdle.
-As athlete approaches hurdle they should emphasize stepping past the hurdle with their lead leg.
-Athlete will perform a smooth trail leg action over the side of the hurdle.
-Ensure proper, smooth and rhythmic (in time with leg movement) arm action is used.
-Remember- Trail Leg: ankle flexed (toe up) and knee at 90 degree (knee up and toe up)
-Keep knee above the ankle
-Once ankle and foot clear the hurdle drive the trail leg straight down to the ground.
Points: -Stay tall and relaxed
-Keep eyes focused forward
-Keep knee up
-Keep toe up
-Movement comes from the hips
-Keep rhythmic arm action
-Be aggressive into and off the hurdle
The walking trail leg drill is the first stage of this common three part series (walking, skipping, jogging). It’s a great activity to begin the transition from the static wall drill to integrating the entire body movements associated with hurdling.
Skipping Trail Leg Drill
Purpose: -Develop proper trail leg mechanics
-Strength hip musculature (flexors, extensors, abductors, adductors)
-Develop trail leg rhythm
Technique:
-Set up 5 hurdles
(7-12 feet apart-spacing will depend on
athletes size)
-Keep hurdle height low
-Athlete will use basic skipping rhythm with high knees along side of hurdle.
-As athlete approaches hurdle they should emphasize skipping past the hurdle with their lead leg.
-Athlete will perform a smooth trail leg action over the side of the hurdle.
-Ensure proper, smooth and rhythmic (in time with leg movement) arm action is used.
-Remember- Trail Leg: ankle flexed (toe up) and knee at 90 degree (knee up and toe up)
-Keep knee above the ankle
-Once ankle and foot clear the hurdle drive the trail leg straight down to the ground.
Points: -Stay tall and relaxed
-Keep eyes focused forward
-Keep knee up
-Keep toe up
-Movement comes from the hips
-Keep rhythmic arm action
-Be aggressive into and off the hurdle
The skipping trail leg drill is the second stage and sometime the most difficult stage of this three part series. This drill requires and develops the necessary coordination and dynamic movements associated with hurdling.
Jogging Trail Leg
Purpose: -Develop proper trail leg mechanics
-Strength hip musculature (flexors, extensors, abductors, adductors)
-Develop trail leg rhythm
Technique:
-Set up 5 hurdles
(7-12 feet apart-spacing will depend on
athletes size)
-Keep hurdle height low
-Athlete will jog along side of hurdle.
-As athlete approaches hurdle they should emphasize driving into the hurdle
-Athlete will perform a smooth trail leg action over the side of the hurdle.
-Ensure proper, smooth and rhythmic (in time with leg movement) arm action is used.
-Remember- Trail Leg: ankle flexed (toe up) and knee at 90 degree (knee up and toe up)
-Keep knee above the ankle
-Once ankle and foot clear the hurdle drive the trail leg straight down to the ground.
Points: -Stay tall and relaxed
-Keep eyes focused forward
-Keep knee up
-Keep toe up
-Movement comes from the hips
-Keep rhythmic arm action
-Be aggressive into and off the hurdle
The jogging trail leg drill is the final stage of this development series. The athlete begins to adequate the rhythm of trail leg action while jogging.
Seated Trail Leg
Purpose: -Develop strength and flexibility of the hip
musculature.
Technique: -Sit on the ground in the “hurdlers stretch
position.” (lead leg forward, trail leg back)
-Athlete will pull trail leg through.
-Finishing position will have both legs in a
straight forward position.
-Focus on moving from the hip.
-Repeat for 10-15 reps on each trail leg.
Points: -Keep upper body strong.
-Lean slightly forward with upper body
-Use proper lead/trail arm action
-Keep toe pulled up (dorsi-flexed)
-Keep Knee bent
-Movements comes from the hip.
The seated trail leg drill is a great tool to develop the much needed flexibility and hip strength needed for peak hurdle performance. As a hurdler develops they can even add ankle weights to make the drill more challenging.
Incline Pull Throughs
Purpose: -Teach proper trail leg action (“knee up”)
Technique: -Set up a hurdle parallel to trail leg
movement pattern
-Hurdle top should be off-set
(Forward part of hurdle = 36in
back part of hurdle = 33in)
*hurdle height will vary with athletes*
-This will create an incline for the
trail leg movement pattern
-Place trail leg on hurdle top
-Knee, lower leg and ankle will rest on the
hurdle top.
-Partner will stand in front of hurdler
-Partner will hold the extended hands of the
hurdler.
-Partner will gently pull the hurdler forward
-As hurdler moves forward they will focus on pulling the trail leg
through from the hip, keeping the keep up.
Points: -Stay Tall
-Pull through from hip
-Partner will assist gently
-Repeat with both trail legs.
The incline pull through drill is another great drill. Often hurdlers are seen “dropping their knee” (letting the knee drop below the ankle during hurdle clearance). This drill help isolate the movement while “keeping the knee up.”
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