90-Minute Varsity Hurdles Practice Plan

Track and Field·High School·Competitive·90 min·Fundamentals·OffenseTransition

By the Practice Plan App Coaching Team · Published November 2026

1.Why This Is Game-Week
2.How We’re Running The Groups
3.The 90-Minute Practice Plan
4.What You'll Need
5.Run The Main Install Period Like A Script
6.Common Breakdowns And Exact Fixes
7.Adjustments When Staffing Or Space Is Tight
8.What To Hit Next Practice
9.Frequently Asked Questions

This 90-minute track and field practice is for competitive high school sprinters, and the only job today is to lock in hurdle technique while confirming each athlete’s approach step pattern at meet-week intensity.

Practice focus: Installing and verifying approach steps to hurdle 1, then carrying that rhythm through 3–5 hurdles with clean lead/trail mechanics under controlled speed.

Why This Is Game-Week#

We’re not chasing volume today—we’re chasing certainty. By the end of practice, every hurdler should know their checkmarks, their first-hurdle plan (8-step vs 7-step if that’s already established for them), and what “on rhythm” looks like when they’re moving fast.

We’ll start with mobility and wicket-style rhythm to get hips moving, then spend the middle of practice on the two things that decide races: the first 8–10 steps into hurdle 1 and the touchdown-to-takeoff rhythm between hurdles. The main technical theme is getting the center of mass through the hurdle—no reaching, no popping up, no stutter.

How We’re Running The Groups#

Run two lanes/groups when possible: one group on approach/checkmarks and one group on hurdle clearance/rhythm. Rotate every few reps so nobody stands around. If you’ve got mixed experience levels, keep the technical standard the same; the difference is just which spacing/height they’re working at.

Meet-Week Standards#

No stutter steps into hurdle 1. If it happens, we stop and fix the mark—don’t “fight through” bad rhythm.
Lead arm and knee together to the attack point; trail knee drives through, not around.
Touchdown runs away: first step off the hurdle is active and down, not a reach.

The 90-Minute Practice Plan#

8-period competitive high school practice · 90 min

0:00–0:12

Warm-Up And Mobility

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Keep this moving—meet week warm-up should look like what they’ll do on race day, just slightly longer. Start on the infield or straightaway.

5 minutes easy build-ups and skips (A-skip, B-skip, straight-leg bounds).
Hip series: leg swings (front/side), lunge w/ twist, ankle pops.
2 x 30m progressive accelerations to wake up the first 10 steps.

Coaching points: tall posture by step 6, active front-side mechanics, and hips loose enough to clear without twisting.

0:12–0:22

Wicket Rhythm To Sprint Posture

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Purpose is to clean up sprint rhythm before we ask them to attack a hurdle. Set 8–12 wickets at an appropriate spacing for your group; keep it fast but not frantic.

Run 4–6 passes total per athlete with walk-back recovery. Rotate two lanes if you can.

Rep standard: no reaching; foot strikes under the hips; eyes up.
Likely breakdown: athletes overstride early. Fix it by shortening the first 2 steps and making them “build through 5.”

0:22–0:40

Approach Install To Hurdle 1

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This is the money period today. We’re installing and confirming the approach steps and the checkmark so hurdle 1 is automatic on meet day.

Mark each athlete’s start and one check (your system). Coach stands at the check for the first rotation.

2 reps: start to check only (shut it down at the mark).
2 reps: start to takeoff line with a pop-over/low hurdle.
2–4 reps: full hurdle 1 at controlled speed (90–95% intent, full recovery).

Coaching points: push, don’t spin; step pattern stays smooth; last step is quick and down.
Common bust: stutter into takeoff. Stop them and move the start mark—don’t coach them to “chop less” while keeping a bad mark.
Competitive standard: hit the check within a shoe length and attack without chopping on two consecutive reps.

0:40–0:43

Water Break And Mark Adjustments

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Quick reset. While they drink, coaches adjust marks and write down who is locked in and who needs another check-only rep later.

Staff note: if an athlete missed the check twice, they start the next period with one check-only rep before any multi-hurdle work.

0:43–0:55

Lead And Trail Mechanics Micro-Set

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Short, high-quality technical block to clean up what showed up at hurdle 1. Use low hurdles or a single hurdle with a step-in approach so we can coach positions.

2 x 3 lead-leg actions (knee/arm together to the attack point, snap down).
2 x 3 trail-leg actions (trail knee through, toe up, heel tight; hips stay square).
2 x 1 step-in clearances over a low hurdle, focusing on landing and first step away.

Correction point: if the trail leg swings wide, bring them to the side and do 3 quick wall/fence trail-knee reps, then immediately re-test over the hurdle.

0:55–1:13

Three-Hurdle Rhythm At Tempo

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We’re carrying the approach decision into rhythm. Set 3 hurdles with appropriate spacing for the event group; keep this at tempo so we get quality mechanics without turning it into a lactic session.

Rep script: 4–6 total reps per athlete. First 2 reps at ~85–90% to feel rhythm; last 2–4 reps at 90–95% if they’re clean. Full walk-back plus extra rest as needed.

Coaching points: attack point stays consistent; snap down; touchdown runs away (no reach).
Likely breakdown: athletes float hurdle 2 and reach on the touchdown. Fix by lowering one notch for 2 reps, demand snap-down, then return to race height.
Film note: get one side-view clip at hurdle 2 for each athlete—this is where rhythm usually leaks.

1:13–1:25

Five-Hurdle Rhythm And Finish

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This is your meet-week dress rehearsal without overcooking them. If you don’t have space/hurdles, keep it at 3 hurdles and add a 20m run-off.

Rep count target: 1–2 reps per athlete only, with full recovery. We’re looking for execution, not conditioning.

Standard: same step rhythm through hurdle 5; no panic adjustments mid-run.
Common bust: athlete stands up after hurdle 3 and loses sprint mechanics. Coach it immediately: “Run off 3 like it’s hurdle 1—hips tall, eyes out, step down.”

1:25–1:30

Wrap-Up, Film Checklist, And Meet Cues

▾

Bring them in at the finish line area. Keep it short and specific so they leave with a plan.

Each athlete states their start mark and checkmark (make them say it out loud).
One technical cue for hurdle 1 and one cue for touchdown rhythm.
Coach checklist for later: who stuttered, who reached on touchdown, who drifted laterally—those are your first fixes next practice.

Time	Period	Coaching Notes
0:00–0:12	Warm-Up And Mobility	Keep this moving—meet week warm-up should look like what they’ll do on race day, just slightly longer. Start on the infield or straightaway. 5 minutes easy build-ups and skips (A-skip, B-skip, straight-leg bounds). Hip series: leg swings (front/side), lunge w/ twist, ankle pops. 2 x 30m progressive accelerations to wake up the first 10 steps. Coaching points: tall posture by step 6, active front-side mechanics, and hips loose enough to clear without twisting.
0:12–0:22	Wicket Rhythm To Sprint Posture	Purpose is to clean up sprint rhythm before we ask them to attack a hurdle. Set 8–12 wickets at an appropriate spacing for your group; keep it fast but not frantic. Run 4–6 passes total per athlete with walk-back recovery. Rotate two lanes if you can. Rep standard: no reaching; foot strikes under the hips; eyes up. Likely breakdown: athletes overstride early. Fix it by shortening the first 2 steps and making them “build through 5.”
0:22–0:40	Approach Install To Hurdle 1	This is the money period today. We’re installing and confirming the approach steps and the checkmark so hurdle 1 is automatic on meet day. Mark each athlete’s start and one check (your system). Coach stands at the check for the first rotation. 2 reps: start to check only (shut it down at the mark). 2 reps: start to takeoff line with a pop-over/low hurdle. 2–4 reps: full hurdle 1 at controlled speed (90–95% intent, full recovery). Coaching points: push, don’t spin; step pattern stays smooth; last step is quick and down. Common bust: stutter into takeoff. Stop them and move the start mark—don’t coach them to “chop less” while keeping a bad mark. Competitive standard: hit the check within a shoe length and attack without chopping on two consecutive reps.
0:40–0:43	Water Break And Mark Adjustments	Quick reset. While they drink, coaches adjust marks and write down who is locked in and who needs another check-only rep later. Staff note: if an athlete missed the check twice, they start the next period with one check-only rep before any multi-hurdle work.
0:43–0:55	Lead And Trail Mechanics Micro-Set	Short, high-quality technical block to clean up what showed up at hurdle 1. Use low hurdles or a single hurdle with a step-in approach so we can coach positions. 2 x 3 lead-leg actions (knee/arm together to the attack point, snap down). 2 x 3 trail-leg actions (trail knee through, toe up, heel tight; hips stay square). 2 x 1 step-in clearances over a low hurdle, focusing on landing and first step away. Correction point: if the trail leg swings wide, bring them to the side and do 3 quick wall/fence trail-knee reps, then immediately re-test over the hurdle.
0:55–1:13	Three-Hurdle Rhythm At Tempo	We’re carrying the approach decision into rhythm. Set 3 hurdles with appropriate spacing for the event group; keep this at tempo so we get quality mechanics without turning it into a lactic session. Rep script: 4–6 total reps per athlete. First 2 reps at ~85–90% to feel rhythm; last 2–4 reps at 90–95% if they’re clean. Full walk-back plus extra rest as needed. Coaching points: attack point stays consistent; snap down; touchdown runs away (no reach). Likely breakdown: athletes float hurdle 2 and reach on the touchdown. Fix by lowering one notch for 2 reps, demand snap-down, then return to race height. Film note: get one side-view clip at hurdle 2 for each athlete—this is where rhythm usually leaks.
1:13–1:25	Five-Hurdle Rhythm And Finish	This is your meet-week dress rehearsal without overcooking them. If you don’t have space/hurdles, keep it at 3 hurdles and add a 20m run-off. Rep count target: 1–2 reps per athlete only, with full recovery. We’re looking for execution, not conditioning. Standard: same step rhythm through hurdle 5; no panic adjustments mid-run. Common bust: athlete stands up after hurdle 3 and loses sprint mechanics. Coach it immediately: “Run off 3 like it’s hurdle 1—hips tall, eyes out, step down.”
1:25–1:30	Wrap-Up, Film Checklist, And Meet Cues	Bring them in at the finish line area. Keep it short and specific so they leave with a plan. Each athlete states their start mark and checkmark (make them say it out loud). One technical cue for hurdle 1 and one cue for touchdown rhythm. Coach checklist for later: who stuttered, who reached on touchdown, who drifted laterally—those are your first fixes next practice.

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What You'll Need#

Sprint hurdles (8–12, adjustable heights)
Mini hurdles or low training hurdles (6–10)
Flat agility discs (20–30) for checkmarks and touchdown zones
Measuring tape (100 ft) for consistent marks
Wickets or step-over sticks (8–12) for rhythm runs
Stopwatch or timing app
Phone/tablet tripod for side-view video at hurdle 1

Run The Main Install Period Like A Script#

Your biggest win today is the approach-to-hurdle-1 install. Treat it like a timed script, not an open-ended drill. Set a hard rep count (example: 6–8 quality approaches per athlete), keep the rest long enough for speed, and coach from one spot so your feedback is consistent.

Set the checkmark: give each athlete a consistent start line and one check (typically around step 4–6 depending on your system). If they miss the check by more than a shoe length, you adjust the mark—don’t let them “make it work” with a stutter.
Rep order: 2 reps to the check only, 2 reps to a pop-over/low hurdle, then 2–4 reps to a real hurdle at controlled speed.
Coach positioning: stand at the checkmark for two rotations, then at hurdle 1 for two rotations. You’re looking for different things at each spot.
Competitive standard: we move on when they hit the check twice in a row and attack hurdle 1 without chopping.

Common Breakdowns And Exact Fixes#

Breakdown: athlete reaches for hurdle 1 and pops up. Why it happens: they’re late to the ground on steps 6–8 and try to “save it” at takeoff. Fix: bring them back to a check-only rep and demand a down-and-back push on step 7/8; tell them, “Win the ground before the hurdle—don’t jump at it.”
Breakdown: stutter step into hurdle 1. Why it happens: mark is wrong or they’re overstriding early. Fix: adjust the start mark first (small moves), then cue “shorter first two steps, build through 5.” If they stutter again, they don’t get a full-hurdle rep until they hit the check.
Breakdown: trail leg swings wide and athlete lands across the lane. Why it happens: hips aren’t square and trail knee isn’t driving forward. Fix: go to a wall/fence trail-knee drill for 3 quick reps, then immediately back to a 1-hurdle rep. Coach the phrase: “Trail knee through, toe up, heel tight.”
Breakdown: touchdown step reaches and kills rhythm between hurdles. Why it happens: they’re landing too far in front because they’re floating the hurdle. Fix: lower the hurdle one notch for 2 reps and demand a fast snap-down; then return to race height and keep the same feeling.

Adjustments When Staffing Or Space Is Tight#

Full unit available: run two lanes—one for approach/checkmarks, one for 3-hurdle rhythm. Keep a coach at the checkmark and a coach at hurdle 2/3 to catch the touchdown pattern.

Missing a hurdles coach: simplify the feedback. You coach only two non-negotiables: (1) hit the check without chopping, (2) snap down and run off the hurdle. Video from the side at hurdle 1 and show one clip per athlete during the wrap-up.

Limited hurdles/space: protect quality by shortening the sequence. Use 1-hurdle reps with a marked touchdown zone, then 2-hurdle rhythm with generous rest. Don’t run 5-hurdle lines if kids are waiting and getting cold.

Walkthrough-only day: keep the same checkmarks and do 6–8 approach reps at 70–80% to the takeoff line with a pop-over. You’re installing rhythm, not testing speed.

What To Hit Next Practice#

Next practice should be a short sharpening day: 2–3 high-quality reps to hurdle 1 at race intent, then 2–3 reps over 3 hurdles focusing on touchdown timing. The first thing that will break down is the first-hurdle approach under speed—if the checkmark isn’t automatic, the whole race turns into a salvage job—so protect that period again and keep everything else tight.

Frequently Asked Questions#

How many full-speed hurdle reps should we take in a 90-minute game-week practice?▾

Keep it tight: 2–4 high-quality reps to hurdle 1 and 2–3 reps over 3–5 hurdles, with full recovery. If form degrades or stutter steps show up, you’re done with speed and back to checkmarks.

What if an athlete can’t consistently hit their checkmark today?▾

Don’t let them keep running and chopping. Pull them to check-only reps, adjust the start mark in small increments, and require two clean hits before they earn a full-hurdle rep.

How do we keep lines short with a big sprint group and limited hurdles?▾

Run two stations: approach/checkmark runs on the straightaway and 1–2 hurdle reps in the lane. Rotate on a whistle every 3–4 minutes so nobody is standing longer than they’re working.

Should we change an athlete from 8 steps to 7 steps in game-week?▾

Only if it’s already been trained and they’ve proven it in practice. Game-week is for confirming the plan, not installing a new step pattern under pressure.

What’s the best thing to film for quick feedback?▾

Side view at hurdle 1, from about 10–15 meters away. You’ll see takeoff distance, hip height over the hurdle, lead arm position, and whether the touchdown step is reaching.