Elitetrack: Sport Training & Conditioning

i’m too fast for 5 stepping now. i constantly run and crash into the hurdles. i need to learn how to 3 step. i think the reason i crash into hurdles 5 stepping now is because i attack the 1st hurdle much more aggressively in 8 steps. what are some ways to learn the 3 step. i love hurdling and want to be better at it. 3 stepping is a little bit of a stretch since i’m only 5’4-5’5 but i think i’ll be able to do it with the right approach. any tips?

Just do it. Set the hurdles close and low if you have to…then get after it. Cheating the hurdles in a foot or two and lowering them 3-6” will help you to learn the rhythm of 3 stepping. The most important thing to remember when making the transition is that hurdling is a sprinting event and you need to agressively attack each hurdle.

In addition, I have found that 5 stepping over a greater distance teaches maintainence of speed as well as hurdle attack. Try expanding the hurdle distance one hurdle one to two hurdle bases at a time until you have reached 6 hurdle bases. 6 base lengths will require roughly the same speed and stride length as 3 stepping.

To add a little more to what the others have said, don’t be afraid to 4 step during competitions. Your times will be much better if you can learn to 4 step, because most people cant go from 5 stepping directly to 3 stepping. You will probably end up 4 stepping a few hurdles per race until you are strong enough to 3 step them all.

If you expect to 3 step though, you have to do it in practice, so like Mike said move the hurdles down & closer.

Cheat the hurdles in as much as it takes to 3 step them.  It doesn’t matter if it is more than 1 foot.  This will get you more comfortable with the 3 step rhythm.  Then as you become more comfortable with this you will be able to move them closer to that 1 foot mark.

Thanks for everyone’s input!