Why You’re Slowing Down Over Hurdles

May 19, 2026 by TFVision

Why You’re Slowing Down Over Hurdles

Hook: You’re Doing Everything Right… But Your Speed Drops Over Hurdles

You’ve worked hard on sprint speed, your starts are sharp, and you’re confident in your approach. Yet, when it comes to clearing hurdles, your momentum fades. You’re slowing down over hurdles, and it’s frustrating because raw speed alone isn’t translating to smooth, fast hurdle clearance.

Why This Problem Happens

Slowing down over hurdles usually comes down to one simple issue: technique breaking down under pressure. Hurdling isn’t just sprinting with obstacles; it’s a unique skill that requires the right rhythm, body position, and timing. When athletes rush the takeoff, overcompensate on lead leg action, or tense up mid-air, it creates drag that robs speed.

This slowdown affects overall race performance. Each fraction of a second lost between and over hurdles adds up — and it can mean the difference between winning and just placing. Understanding why you’re slowing down is the first step toward a faster, more fluid hurdle race.

What Good Technique Looks Like

Good hurdling technique is about keeping as much sprinting rhythm as possible while efficiently clearing each hurdle. Here’s what a strong clearance feels and looks like:

Stay tall and relaxed through the approach and hurdle
Lead with a quick, snap-forward action of the lead leg, not a sweeping motion
Keep the trail leg tight and quick, snapping through rather than drifting or dragging
Maintain a slight forward lean in the torso—don’t lean back or tuck down too much
Land softly on the ball of the foot and immediately drive toward the next hurdle
Keep arms relaxed but active, helping balance and rhythm without stiffening

The goal is a quick, aggressive clearance that feels like a brief lift off the track—not a jump that breaks your run.

Common Mistakes

Rushing the takeoff and losing stride rhythm
Letting the lead leg swing wide or too slow over the hurdle
Dragging the trail leg or letting it trail behind
Excessive vertical motion (bouncing too high) instead of forward
Leaning back or hunching during clearance
Stiff or tense arms that throw off balance
Freezing mid-air instead of snapping through

How to Fix It (Coaching Solutions)

Focus on rhythm: Practice running drills that simulate hurdle spacing without actually clearing hurdles to work on consistent stride length and tempo.
Lead leg drills: Use straight-leg hops or march-overs to train a quick lead leg snap without wide arcs.
Trail leg snaps: Use limited knee drive drills to emphasize pulling the trail leg through fast and tight.
Arm action: Coach athletes to keep elbows bent around 90 degrees, with relaxed shoulders and natural swing.
Takeoff cue: “Don’t rush; hit your last stride under control and pop over.” Emphasize a balanced, energized push off the ground before the hurdle.
Landing: Focus on a soft, quick landing on the ball of the foot to maintain forward momentum.
Video feedback: Record hurdle reps from multiple angles to observe body position and rhythm.

HOW TO USE TFVISION

For Athletes Training Alone

Filming your hurdle reps is the key to seeing exactly where you slow down and why. Set up your camera at hurdle height from the side and slightly front to capture lead and trail leg action.

Use TFVision to:

Review your videos immediately after practice.
Look for moments when your body loses forward lean or your trail leg drags.
Compare your best and weakest reps side by side.
Identify 1-2 technical issues to focus on for your next session.

Self-correction becomes easier when you see the exact breakdown—maybe you’re overreaching with the lead leg or landing flat-footed instead of on the ball. Use slow-motion or frame-by-frame review to catch details that are hard to feel.

For Coaches

TFVision helps you review multiple hurdle attempts more efficiently than watching in real-time. You can:

Mark key frames to show athletes exactly where technical issues happen.
Provide clear, visual feedback that backs your verbal cues (“Notice how your trail leg drops here, slowing down your clearance”).
Track your athlete’s progress over weeks or months to see if rhythm or leg mechanics improve.
Support remote coaching by reviewing videos athletes upload from practice or meets.
Reinforce drills and adjustments with side-by-side video comparisons.

This clarity in feedback prevents mixed messages and helps athletes internalize better movement patterns faster.

Weekly Training Integration Example

Day 1: Record full hurdle reps focusing on rhythm and clearance from multiple angles; upload to TFVision.
Day 2: Review videos with focused observation on lead leg snap and trail leg action; add lead/trail leg drills into warm-up. Implement coach or self-noted adjustments.
Day 3: Record shorter hurdle drills or three-step approach runs; compare these to Day 1 video to reinforce improvements.
Day 4: Light hurdle run-throughs with metronome or set cadence, filming to confirm rhythm.
Day 5-7: Rest or sprint work with no hurdles; mentally review feedback and form.

In-Season vs Off-Season Use

Off-Season: Deep video analysis to break down issues, extensive drill work, and technique building. Use TFVision to track long-term changes.
In-Season: Light feedback focused on small tweaks and maintaining rhythm. Use video selectively to confirm technical consistency or tweak subtle flaws without overloading the athlete.

Real-World Scenario

An athlete consistently slows at the third hurdle in a 100m hurdle race. On video, the coach notices the athlete’s lead leg swings wide and the trail leg drags behind, causing a loss of speed and break in rhythm.

With TFVision, the coach uploads the video, highlights the problematic frames, and shares specific cues: “Keep your lead leg snapping forward, trail leg tight to your hip.” The athlete reviews the clips between practices and focuses on lead leg drills day-to-day.

After a week, another video review shows a notable improvement: the trail leg clears faster, the rhythm is smoother, and the athlete feels more confident pushing through hurdles without slowing. The feedback loop becomes clear and actionable, accelerating progress.

Benefits of Using TFVision

Using TFVision brings clarity to your hurdling technique that you can’t always feel during training. It provides consistent, objective feedback that backs coaching cues with visual proof. This helps build better communication between coach and athlete, making adjustments easier to understand and apply.

Tracking your progress over time with video motivates you to keep improving and helps confirm what works. Whether you train alone or with a coach, it’s a system that boosts confidence and reinforces good habits faster.

Conclusion

Slowing down over hurdles doesn’t have to be your reality. With a focused approach to technique, the right drills, and a tool like TFVision to break down your videos, you can get clearer feedback, stay consistent, and improve faster.

Remember, video analysis is only part of the puzzle—real progress comes from consistent practice and applying what you learn. Use TFVision as your partner in that process, and watch your hurdles speed climb.

Ready to get clearer feedback and track your improvements? Start by uploading your hurdle videos today at TFVision upload page and take your technique to the next level.

For more on how video tools help field event athletes, check out our AI pole vault analysis feature here: [/features/ai-pole-vault-analysis].

Interested in how TFVision fits your budget? Learn more about pricing here: [/pricing].

For more tips on track & field training, visit TFVision homepage.