Get Up And Get Down - Fast

Learn how to jump hurdles efficiently like David Oliver.

By Sebastian del Marmol; Photography by Dirk Franke

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It’s no secret. If you want to run the 110-meter hurdles in good time, you better learn how to get over the hurdles efficiently. This is how David Oliver does it.

Step 1:
As you approach the hurdle, David says you have to take a quick or half step to ensure you are the right distance away before you begin the hurdling motion. “Make sure not to retract your trail leg too early—you have to wait until you get to the hurdle. Some people’s trail leg is too loose and wide before they get to the hurdle, and that just puts a lot of strain and pressure on the groin.”

Step 2:
When going over the hurdle, David says to lead with your knee and not your foot. Retract the heel of the lead leg as tightly as possible. Resist the temptation to look at your form. You must trust your training and instinct. “I always look forward to the next hurdle, even as I’m going over one.”

Step 3:
Push down the quadriceps of your lead leg as early as you can once you clear the hurdle. “It will help you get back on the ground as fast as possible. You lose time when you are in the air,” he says. Pushing down will also help get you in sprinting position faster than everyone else and closer to the next hurdle.

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