How to 'three step' in the sprint hurdles - Complete Track and Field

How to ‘three step’ in the sprint hurdles

Posted by Tony Veney

At the end of the day, if we can’t get our athletes to three step their race, we’re not very good hurdle coaches.

But, the reason they’re not three stepping between, say, hurdle three and four, isn’t because of what they’re doing between hurdle three and four.

In the jumps, we know that every problem we see at takeoff (or in flight) boils down to some mistake being made in the approach. That’s where we get the saying:

“If you see a problem, always look upstream.”

Today, USATF Master Coach Tony Veney breaks down what you should be teaching and looking for your hurdlers to do in order to set up a fast, consistent three step rhythm between the hurdles.



1. Complete Program Design for High School Sprint Hurdlers (55 – 100/110HH)

2. Advanced Sprint Hurdle (55H-110HH) Development

3. Developing Hurdle Rhythm: The Search For the Holy Grail


Tony Veney is the head track and field coach at Ventura Community College in Ventura, CA.

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