If you've ever watched athletes glide over hurdles with smooth, powerful strides and thought "I could never do that": think again. Speed hurdles are one of the most beginner-friendly pieces of training equipment out there. And the best part? You don't need to be a track star to benefit from them.
Whether you're a youth coach looking to develop your players' coordination, a parent helping your child get faster, or a beginner athlete wanting to build explosivity, speed hurdle drills are your secret weapon.
Let's break down everything you need to know to get started.
1. What Are Speed Hurdles (And Why Should You Care)?
Speed hurdles: sometimes called mini hurdles or training hurdles: are lightweight, low-height hurdles designed for agility and plyometric training. Unlike full-size track hurdles, these typically range from 6 to 12 inches in height, making them perfect for beginners and young athletes.
Here's why they're so effective:
- Build explosive power – The jumping and bounding movements train your muscles to generate force quickly
- Improve coordination – Your brain and body learn to work together, timing each step precisely
- Develop knee drive – Essential for sprinting faster and moving more efficiently
- Low injury risk – Most speed hurdles collapse if you clip them, so there's no fear of tripping
Think of speed hurdles like training wheels for athleticism. They teach your body the movement patterns needed for speed: without the complexity of full hurdle racing.
2. Before You Start: Setting Up Your Speed Hurdles
Getting your setup right makes all the difference. Here's how to prepare:
Equipment you'll need:
- 4-8 speed hurdles (start with 4 if you're new)
- Flat, non-slip surface (grass, turf, or gym floor)
- Comfortable athletic shoes
Spacing guidelines for beginners:
| Athlete Level | Hurdle Height | Spacing Between Hurdles |
|---|---|---|
| Youth (under 12) | 6 inches | 2-3 feet |
| Beginners | 6-9 inches | 3-4 feet |
| Intermediate | 9-12 inches | 4-6 feet |
Pro tip: Start with closer spacing and lower hurdles. As coordination improves, gradually increase both distance and height.
3. Warm-Up First: Mobility Drills to Prepare Your Hips
Before jumping into speed work, you need to wake up your hips and prepare your joints. Skipping this step is one of the most common mistakes beginners make.
Try these mobility exercises (2-3 minutes):
- Walkovers – Stand beside the hurdle and step over it laterally, one leg at a time. Repeat 5 times each direction.
- Step overs – Face the hurdles and step over each one slowly, focusing on lifting your knee high.
- Backward step overs – Same as above, but moving backwards. This challenges your coordination.
- Side-stepping drills – Move laterally along the hurdles, stepping over each one sideways.
These drills prepare your hip flexors and groin muscles for the explosive work ahead. Don't rush them: quality matters more than speed here.
4. Essential Speed Hurdle Drills for Beginners
Now for the fun part. Here are five foundational drills that focus on knee drive, coordination, and explosivity. Perfect for youth athletes and anyone just starting out.
Drill 1: The Basic Two-Foot Hop
What it develops: Timing, rhythm, and basic plyometric power
How to do it:
- Set up 4-6 hurdles about 2 feet apart
- Stand facing the first hurdle with feet shoulder-width apart
- Jump over each hurdle with both feet together
- Land softly on the balls of your feet
- Immediately hop over the next hurdle
Key focus points:
- Keep your core tight
- Use your arms to generate momentum
- Land and take off as quickly as possible: think "hot ground"
Reps: 3 sets of 4-6 hurdles
Drill 2: Single-Leg Hops
What it develops: Balance, single-leg power, ankle stability
How to do it:
- Set up 4 hurdles about 2-3 feet apart
- Hop over each hurdle on one leg only
- Complete the set, then switch legs
Key focus points:
- Drive your knee up high on each hop
- Keep your standing ankle dorsiflexed (toe pulled up toward shin)
- Stay tall: don't lean forward excessively
Reps: 2 sets on each leg
Drill 3: The 1-Step Drill
What it develops: Quick feet, coordination, sprinting mechanics
This is one of the most important drills for developing that instant "bounce" athletes need.
How to do it:
- Set up 4-6 hurdles spaced 3-4 feet apart
- Run through the hurdles, taking exactly one step between each
- Focus on driving your knee up and forward
- Land on the ball of your foot and push off immediately
Key focus points:
- Lean slightly forward
- Drive your heel toward your hip on each lift
- Finish each step with full leg extension before the next hurdle
Reps: 4-6 runs through
Drill 4: Lateral Hurdle Jumps
What it develops: Side-to-side explosivity, hip strength, sport-specific agility
How to do it:
- Stand beside a single hurdle
- Jump sideways over the hurdle, landing on both feet
- Immediately jump back to the starting side
- Continue for 10-15 seconds
Key focus points:
- Stay low in your athletic stance
- Push through your outside foot
- Keep your chest up and eyes forward
Reps: 3 sets of 10-15 seconds
Drill 5: The Cycle Ladder
What it develops: Rhythm, confidence, progressive speed
This drill is brilliant for teaching proper 3-step rhythm while gradually building intensity.
How to do it:
- Set up 5-6 hurdles at increasing distances (start at 3 feet, add 1-2 feet between each subsequent hurdle)
- Run through taking 3 steps between each hurdle
- Maintain quick feet at the start: the challenge is keeping that speed as spacing increases
Key focus points:
- Don't slow down as gaps widen
- Focus on consistent knee drive throughout
- Stay relaxed in your upper body
Reps: 3-4 runs through
For more drills you can combine with hurdle work, check out our guide on speed and agility training for beginners.
5. Coaching Tips for Working With Young Athletes
If you're coaching youngsters, here are some quick tips to make hurdle training fun and effective:
- Start low and close – Build confidence before adding challenge
- Make it a game – Time them, create friendly competitions, celebrate improvements
- Focus on effort, not perfection – Clipping a hurdle isn't failure: it's learning
- Keep sessions short – 10-15 minutes of hurdle work is plenty for young athletes
- Praise the process – "Great knee drive!" beats "You're so fast!" every time
6. Common Mistakes to Avoid
Even simple drills can go wrong. Watch out for these errors:
❌ Looking down at the hurdles – Keep your eyes forward and trust your feet
❌ Landing flat-footed – Always land on the balls of your feet for quick transitions
❌ Going too slow – Speed develops at speed. Once you know the movement, push the pace
❌ Skipping the warm-up – Cold muscles and plyometrics don't mix
❌ Spacing hurdles too far apart too soon – Master close spacing before spreading them out
For more training pitfalls to avoid, read our article on 7 mistakes you're making with speed training.
7. How to Progress Your Speed Hurdle Training
Once the basic drills feel comfortable, here's how to level up:
- Increase hurdle height – Move from 6-inch to 9-inch hurdles
- Widen the spacing – Challenge your stride length and rhythm
- Add resistance – Combine hurdle drills with resistance bands for extra power development
- Combine with sprints – Run through hurdles, then sprint 10-20 meters at full speed
- Reduce ground contact time – Focus on spending less time on the ground with each rep
Training frequency: Aim for 2-3 speed hurdle sessions per week, allowing at least one rest day between sessions.
Ready to Get Started?
Speed hurdles are one of the simplest, most effective tools for building the explosivity and coordination every athlete needs. Whether you're 8 or 38, these drills will make you faster, more agile, and more confident in your movement.
Start with the basics. Focus on your knee drive. And remember: every elite athlete started exactly where you are now.
Grab your hurdles, find some space, and let's get moving.
Looking for more equipment guides? Check out our complete breakdown of how to use a speed ladder or explore speed chute training to add variety to your sessions.
