Beginning Hurdles: Tips and Drills 

Thank you. Appreciate that.

How has it worked for you?

keep grinding

@@coachwelly a

well now that you are graduated any chance you have tips for the next generation i’m starting hurdling as a freshman specifically 300 m hurdles

@@coachwelly Hope great!

My pleasure

It is my pleasure. Glad you got some good out of it!

Buizel442 how did it go?

@@Zoooooooooooo the world may never know

@@redreaper7556 I think he died

My pleasure. Thank you

Keep the hurdles as low as the possibly can go and work them. You will start to feel you hios become stronger after a while, and it will become easier to. Routing for you ✊🏿

My pleasure!

My pleasure. Heres to a Great Season

Glad it was helpful!

Yes sir. Foundation is the 🗝️

My pleasure. Get them as you get better!

That is why it is here to help everyone who needs it! After YOU become comfortable here, I have an intermediate video attached in this same playlist called intermediate hurdle drills, where you can teach your kids to 3 step.

Micheal Wellington omg that will be awesome I have one right now that we are perfecting or as much as we can her jumping either leg so it’s easier for her in high school to 3 step! Thank you for all your wonderful tips!

@@shannongray5505 yes get her comfortable with both, but as far as 3 stepping you want to find her dominant and non dominant trail and leg, so that you can get her accustomed early to the feel.

@Carol Palacios of course you can. I am actually creating a class called Developing Sprint Hurdlers from beginner to Elite, which should be completed by the end of February. Be on the lookout for that!

Hope it Helped.

My pleasure.

My pleasure. My hope is when I'm your age, I'm still getting it in as well.

@@coachwelly It has been a long winding journey. At 22 I ended my marathon career with two trashed knees. Went on to some national masters titles and a coaching career (including some good hurdlers/steeplers) and now just enjoying being fit and uninjured. Thanks to 6 months of kneesovertoesguy strengthening of my joint systems, I am feeling the urge to jump over sticks again :)

@@coachwelly I don't know how old you are, but you are obviously in elite condition and clearly have the technique, the mindset and the passion to do whatever you desire, long term. Do you still compete?

@@terraflow__bryanburdo4547 I don't still compete, but I still train.

Cool. Let me know how it goes.

My pleasure. Thank you!

Thank you sir.

My pleasure! I have a series coming out in March called developing sprint hurdlers from beginner to Elite coming mid March.

Thank you coach. And it is my pleasure

My pleasure. Glad I can help.

Quick question...With the rotations/wall drive/rain dance & mobility, how many repetitions do you recommend if I add this to warm-up? Thanks for your help!

For the rotations, wall drive, rain dance no more than 2-3 x 10 reps each leg. For the mobility drills I typically have my kids go through the singles, doubles, and march a minimum of 5x

Micheal Wellington perfect thanks again!!!

Lizziect10 again, this is my pleasure. anytime.

That's how it works. Master the technical portions, then move to the next will help.

Thank you!

Toni Toussaiint thank you. glad I can help.

Thank you

You're welcome

You're welcome

This is your first year, and you are trying to run 52? Its more to it than just getting good technique.

@@coachwelly yes sir! I'm aiming to run sub 52 seconds flat between this year and next. I'm taking heed to your counseling because when you receive a good counsel the objectives are achieved.

My pleasure

You're welcome!

Good job! Go after it. Take the same principles and apply them to high school.

Micheal Wellington Thank you!!

JC Brunson that is a tough one, because I don't know what you have been doing to prepare. with that said,make sure you at least focus on the 4 components of hurdling and focus on running the cleanest race you possibly can.

Thank you very much!

That is great. Keep getting better.

My pleasure

i Devy focus on the little things that are explained in this video.

That's all it takes.

Tf.. believe in yourself my guy

@@nikesbeast tf give people words of encouragement sometimes people need some steps in the right direction. I know I've needed encouragement from other people before you arent any different

My pleasure.

If you take the race as a sprint and not "hurdles" per se that will help. You are a sprinter with obstacles in your way. If you glide over the hurdles its because you are probably jumping and allowing your arms to move when they want. You have to sprint through, and off each hurdle with your arms. When you start next season's training, and you start hurdling, focus on keeping your arms quick, and tight to your body, so that it translate over when the hurdles are correct height. Make sense?

How did u not pick up the form after that long 💀

My pleasure

Names Inocencio by the way

Go Fousey yes. Email the video to mwellington@alemany.org and I will take a look at it.

Both legs are necessary to strength both hips.

The hurdles in this video are shorter. They are 30" high.

You should be fine on hurdles. I'm 5'9.5" and I have no trouble now that I've done it for 2 years. Do the drills, maybe start lower. Eventually your body will get used to hurdle heights and you'll run fine.

Have any video? Can't say much based the info.

There is always an exception to the rule. OM is also a 10 flat sprinter who has super hero power in his body. When teaching young novice, intermediate, and young elites, they must be technical in order to reach their maximum potential.

Wellington ok sir I still love your video I'm using some of the technique to teach my son hurdles. He is 6 years old I will send you a video of him this summer running at Disney

Great. Can't wait to see it.

Wellington we won the bronze medal at Disney in July the first time we enter I think some talent is there.

@@swifferstrack2024 great job!

KaMcIaK 1997 they will help make you a better hurdler. The speed drills will make your hurdle times faster.

My pleasure. If you look at my playlist titled "track and field education," there is a hurdle warm up video and there is also a video called 4 ways to improve accelration. Those should help you out.

✊🏿

Eunice Cornel do you have any video that I can see?

Thank you!

Its a little late right now if nationals are next week. I would need to see some film on you to see what is possible to do.

This is for beginners, but I tend to give ALL hurdlers this foundation whether elite or beginning.

Walking you are walking, but with a "3 step" rhythm. Skipping, you are actually skipping.

It takes work.

Don't think that fast, but faster. If we are talking sprint mechanic, Carl Lewis was pretty close to perfect. Ben Johnson was just extremely powerful.

@@coachwelly Well thats pretty impressive given skeets was the world record holder. Another tenth or so. Thanks

Thank you sir. I hope They Are helping.

It could be a few things. Just by hearing, he may be adding that extra step because, in his mind, he may think he is too far from the hurdle instead of attacking and running through it. I would need to see some video to let you know for sure.

Micheal Wellington ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bLSJRw_tDds.html

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kZvSmZrtRyg.html He is the kid in the blue uniform and white sleeves and leggings.

5 feet

Nelson Gonzales look at the intermediate video. there is a drill called 15, 18, 21, etc. start the kid off with the 15 foot drill. once they become more technically sound and start running more, increases to 18, and carry that out until they are actually doing this at the correct distance

Nelson Gonzales also the slowing before the hurdle is because there is probably a fear of falling.

For drills you can keep hurdles at 33 inches. Wall drills and rain dance you can go 33, if you like

You are the second world record holder? Why arent you the first?

Do you have any video that I can see. I am not sure what it looks like your trail is doing.

Micheal Wellington yes how do I send it to u

Email me. Mwellington@alemany.org

Micheal Wellington ok

There is a lot that goes into the 7 step, but if he able to accelerate to the first hurdle and continue to accelerate, it could be good for him. If not 8 step is the best way to go. Hope that helps.

Yes. Rain dance only. Complete 2-3 sets of 10-15 on each leg.

Good. Hope it helps you.

It depends. Alot of things can be factored into that. How long you have hurdled, how well you catch on. With all that said, anything faster than 16 is pretty good.

@@coachwelly I have hurdled since 8th grade, thank you this helps me set a goal for this season

You Are welcome

Hopefully you have someone to teach you correctly, so that you aren't afraid to go over the hurdles.

Sure. Send an email to the email at the end.

Micheal Wellington i sent the video earlier today, did you receive it?

@@krislamar277 my work email is down now so I didn't get it yet. Can you to wellywell3@gmail.com

Micheal Wellington ok I sent it, did you get it yet?

@@krislamar277 I did not receive it

I would actually have to see you hurdle to be able to give you an answer. There could be all sorts of reasons.

Aryak Tandon with sprinting you just breathe in through your nose and out through your mouth

I will get to that one.

@@JKM006 I believe there's more to thAt like breathing through both stomach and chest and the rythym etc

I will need to see some video, to give me a better idea. Thank you.

I would have to see. Has he given you any tips on how to run through and not jump?

Micheal Wellington he says to snap down with the trail foot before kicking through the hurdle and kick through the hurtle

Then reach with the foot you kicked through the hurdle with but today he said I don’t have the mind set to kick through the hurdle right now

@@elijah9307 um. Do you have video of yourself? That entire sequence didn't make sense to me. Plus you snap you trail foot unless youve snapped your leg leg first. It's physically impossible to do it the way you mentioned.

Micheal Wellington sorry I got it mixed up.. I had a long day and I’m a very bad explainer. I’m going to try my best to explain it. So what I sometimes do is jump up and over. But my coach says that’s bad and I’ll get smoked. So they say I’m supposed to kick through and hover over instead of jumping high up and over. So I’m trying to fix that so I can get better.

At least 2 times a week. 2-3 sets of everything

@@coachwelly thank you sir

13.03 is fast fast. I have an intermediate video under, track and field education.

@@coachwelly ok thanks Mr. Wellington.👍🏾

I also have an online class that can be found at, www.developingsprinthurdlers.com

@@coachwelly Id rather break bread about hurdles through email. I have some models that will shock you. That will increase the stream of clients.

@@Rkatek ok. That sounds good. wellywell3@gmail.com

Make sure you have someone record your first race. Go back, study it, and have your coach work on the things that you need to, to get better.

Thx!

@@emilyoverdirth8059 My pleasure.

I have. Search on my page for Develop Speed for All ages.

Honestly, if you have the speed, the next key is fear factor. You could literally figure the rhythm out in 1 to a few sessions. This is why cheating hurdles is so important.

@@coachwelly what is cheating hurdles is there any other way we can get in contact? Im very serious & super motivated to learn how to 3 step.

@@punch4070 email would be best. coachwellingtondevelops@gmail.com Cheating hurdles means to make them closer and dropping the height of the hurdle.

Yes sir

It's true, but you may be able to turn on the close capy

Help me to understand what you are saying.

@@coachwelly 110m.hurdle for sir week tell me the workout.

Nike needs to sponsor me

Give them a try.

Don't be. Trust your training, and go out there and give it your all. You will be proud of yourself if you do that.

Focus on keeping them tighter to your body. It is something you have to practice, but it is a quick fix.

Do they? How so?

@@coachwelly sorry. But this a race. It is timed. Speed is the #1 factor. 2nd is flexibility. 3rd is body balance. 4th is endurance. I see these hurdlers getting tired in races. Their tall and trying to use their height as an advantage by compromising speed. Too tall is as much a disadvantage as being to short in this race. For it is a race of speed first and last. The first thing that should be taught is speed. Today tall slow runners attempt the hurdles, only to find they must develop speed. So they sacrifice the speed and attempt to use their height as an advantage, only to learn later its not an advantage if their slow. All those movements you posted were and are useless..! Hip socket flexing is all they need. Those movements you posted are time and energy consuming. A good hurdler must also be a good sprinter..! Good luck.

@@geraldbraxton8709 I understand what you saying, but you have to understand that if you are learning to hurdle there must be a foundation established first. Thats why if you look at the title, it is for people that are learning the foundation of hurdles. Yes all hurdlers must have speed first, but if they dont have a foundation, it will be ugly. If these are useless drills to you, that i fine. There are many ways to cook collard greens. This way has worked for me or years and I have produced some pretty good hurdlers. Thanks for your input though.

@Carol Palacios yes ma'am. It is all foundation first, and everything will fall into place after that is established.