The lead leg in sprint hurdles: knee first, a sharp knee angle, an active drop behind the hurdle — with drill sequence, mistakes and hurdle heights.
The lead leg is the leg that swings over the hurdle first in sprint hurdles. It goes knee first, the heel stays close to the buttocks, and only just before the hurdle does the lower leg swing forward [1][2]. Behind the hurdle the leg goes actively to the ground so you land early and keep running straight away [1][2].
The honest answer to whether it is hard: sprint hurdling is considered one of the most complex disciplines in athletics because speed, strength and technique have to come together under constraint [1]. The lead leg, however, is the most forgiving part: you learn it first and can practise it with low hurdles and while walking.
What matters is what the lead leg is not: a kick upwards or a reaching out with the lower leg. A state federation's guide warns against exactly that mistake [2]. For this there is a drill sequence you work through in a few sessions. How long you need depends on flexibility and trunk strength. I make no time promise.
Set up five hurdles about one metre apart and walk over them one after the other, always with the same lead leg. There are two ground contacts between the hurdles [3]. Keep a high centre of mass and an upright pelvis when the leg is brought up [3].
Milestone: 3 runs without touching, the pelvis stays upright.
The knee goes forward towards the hurdle, the heel stays close under the buttocks. The knee angle should be as small as possible so the lower leg does not swing out too early and you do not take off too high [2]. Both shoulders and the arm on the opposite side go forward towards the hurdle [2].
Milestone: 10 repetitions on the hurdle walk-over without swinging out early.
Run over 68 cm hurdles with “straight leg” between the hurdles: the lead leg is swung to the hurdle bar with a sharp knee, the arms stay relatively close to the body [3]. Hurdle spacing in training is about 5.50 to 6.00 metres [3].
Milestone: 5 hurdles in rhythm without the hips dropping.
As soon as the lead-leg foot reaches the edge of the hurdle, the leg moves down and the upper body folds onto the lead leg. The lead arm goes quickly backwards [2]. Once the heel has crossed the hurdle, you move the leg actively to the ground [1]. An early ground contact keeps you at speed.
Milestone: the foot strike behind the hurdle is quick and audible.
Now you run in a shortened 3-step rhythm, that is, with a spacing shorter than in competition: HLV gives 6.00 to 6.80 metres in the preparation phase [3]. The lead leg lands straight, with a stiff ankle [2].
Milestone: 3 runs over 5 hurdles without losing speed.
The hurdle is an obstacle: in a US analysis of emergency-room cases in hurdlers up to 18 years, 79 % of the 749 hurdle-related injuries came from trips, falls or landings involving the apparatus; the most common injury type was a fracture [5]. So start with low hurdles and plenty of space.
The rules are also a safety question for you: you are disqualified if you knock down or displace the hurdle with your hand, your body or the front side of the lead lower leg [4]. The hurdle is built so it tips if you hit it: the feet point towards you, not away from you [4].
Warm up. Of 357 athletes at the 2018 European Championships, 48 % had had a hamstring injury at some point in their career [6]. This guide does not replace supervised training or a coach.
Place a mini hurdle at the right distance in front of the actual hurdle. This “ox” forces you to run close enough and really bring the knee forward [2]. It also helps against the classic mistake of taking off too close to the hurdle: the federation recommends a distance of about 6 feet (roughly 1.80 m), because most beginners run too close to the hurdle [2]. Also watch what happens to the heel: in younger athletes the heel “slapping through” is normal and should not be criticised constantly [1].
The leg that swings over the hurdle first. With the other leg, the trail leg, you push off into the hurdle [1]. Which leg is your lead leg you notice when hopping in: the leg you prefer to take forward becomes your lead leg.
In the world federation: men 1.067 m, U20 0.991 m, U18 0.914 m (110 m hurdles), women 0.838 m, U18 women 0.762 m (100 m hurdles) [4]. In youth athletics in Baden-Württemberg they are about 68 cm in AK 12 (a pilot project there), 76 cm for female U16 and 84 cm for male U16 [1].
In competition you are disqualified if you knock down or displace the hurdle with your hand, your body or the front side of the lead lower leg [4]. In training it is more a sign that distance or take-off do not fit. Practise with low hurdles until you know the distance.
With cones, boxes or mini hurdles about 1 to 2 metres apart. HLV names hurdle hopping and walking over as an entry [3]. A “hurdle forest” with five or six low hurdles is also a good school for the interplay of arms and legs [1].
Trail Leg: How to Bring the Take-off Leg Cleanly Over the Hurdle