sprinthurdles

The Complete Course on Hurdling

Learn how to develop beginner hurdlers,

improve hurdle technique,

rhythm,

hurdle drills,

hurdle workouts and more!..

Warm Up Drills
1 A Skips 01:19
2 Continuous Right Left 00:57
3 Side to Side 01:03
4 Straight Legs 00:17
5 Rotary 02:28
6 Complete Warm Up 06:46
Rhythm Training
7 Day 1 - The 3 Golden Rules 04:25
8 Day 2 - The Schery Drill 03:00
9 Day 3 - The Cut Step 03:57
10 Day 4 - Jammed Hurdling 02:07
11 Day 5 - 7 Stepping 05:54
12 Day 6 - Cycle Drills 06:21
13 Day 7 - Predicting Race Times 03:56
Developing Beginners - The Sprint Hurdles System Youth
14 Developing Rhythm - The Cycle Drill 02:03
15 Developing Rhythm - The One Step Drill 02:16
16 Developing Rhythm - The Cycle Ladder Drill 02:54
17 Adapting At Speed - Jammed Hurdling 02:52
18 Adapting At Speed - Jammed Hurdling (Two Cues for Success) 04:36
19 Adapting At Speed - Jammed Hurdling (Keep The Hurdles CLOSE) 04:10
20 Over Speed - 7 Stepping 02:07
21 Over Speed - 7 Stepping (setting up the workout) 01:43
22 Over Speed - 7 Stepping (adapting to distance) 01:31
23 Hurdle Endurance 02:03
24 Hurdle Endurance (Cues for Success) 03:03
25 Hurdle Endurance (Keep the hurdles CLOSE) 02:28
26 The Start - Standing 01:43
27 The Start - Push Up 03:22
28 The Start - Blocks 01:21
29 The Start - Move The Feet Faster 02:10
30 1 Workout to 3-Step 18:29
31 12 Week Progression 03:54
Hurdle Technique
32 Hurdle Technique 02:01
33 How to Perfect Hurdle Technique 01:52
34 Position is MOST Important 01:48
35 A Closer Look at Position 04:25
36 The Lead Leg 00:52
37 Two Keys to a Proper Lead Leg 01:37
38 A Closer Look at the Lead Leg 05:01
39 The Trail Leg 00:49
40 Two Keys to a Proper Trail Leg 01:36
41 The Arms 03:13
42 How To Ingrain Good Technique - Hurdle Walkovers 02:06
43 Walk Overs - A Closer Look 01:31
44 Quick Steps 01:41
45 1-Step Drill - Introduction 01:47
46 1- Step Lead Leg 03:08
47 1-Step Lead Leg (Keys to Success) 03:39
48 1-Step Trail Leg 02:52
49 1-Step Trail Leg (Keys to Success) 03:40
50 1-Step Middle 02:14
Blocks --> 1st Hurdle
51 The 1st Hurdle 17:07
52 The Start - Setting Up Position 03:04
53 The Start - Latching on to Power 03:33
Hurdle Workouts
54 Alexis Cycle Ladder -> Jammed 01:31
55 Kenley Cycle Ladder -> Jammed 02:28
56 November 6, 2017 - Jordan Day 5 00:39
57 November 4, 2017 - CC Day 5 00:22
58 December 2017 Update 00:52
59 February 18, 2018 01:29
60 Feb18-2018 - Review 06:21
61 February 20, 2018 - Kenley 00:47
62 February 20, 2018 - Kenley Review 09:55
63 February 22, 2018 - Kenley 03:05
64 February 22 - Kenley Review 11:26
65 February 25, 2018 01:19
66 February 27, 2018 - CC 01:36
67 February 27, 2018 - CC Review 07:23
68 February 27, 2018 - Kenely 00:49
69 March 1, 2018 - Hector (Power Cleans) 05:12
70 March 6, 2018 - Starts - Cotto 00:44
71 March 6, 2018 - Starts - Cotto - Review 07:19
72 March 8, 2018 - CC - Full Distance - Review 03:03
73 March 8, 2018 - Kenley - Starts in Sneakers 04:23
74 March 18, 2018 - CC-Ann - Sprints+7 Stepping 01:50
75 March 18, 2018 - CC-Ann - Sprints+7 Stepping (Review) 04:42
76 March 20, 2018 - Kenley 01:14
77 March 27, 2018 - Kenley - 10stepping --> 8 00:27
78 March 27, 2018 - Hector - 10step --> 8 00:17

sprinthurdles Coach Cotto Run Fast. Make Them Chase You

2x Olympic 110m Hurdler (13.49s pb)

star star star star star
(9 Reviews)
Chou56
Chou56

Very good
Aug 20, 2017 01:46:15 PM

Andal Pierre
Andal Pierre

Very good course for athletes starting hurdling or experienced athletes trying to improve.
Dec 23, 2017 04:43:35 AM

Mrham98
Mrham98

Great Course
Dec 25, 2017 07:19:35 PM

miller81wu
miller81wu

Excellent information, coaching cues, and video to easily transfer to your athletes
Jan 5, 2018 01:15:00 AM

tyahr
tyahr

Wonderful! A great teaching progression easy to follow.
Feb 15, 2018 10:18:12 AM

jscanlan
jscanlan

Fantastic course !! I am so excited to use this 12 week program for all of my athletes this year. I was able to use bits and pieces of the course last year for my hurdlers (off of youtube). I was able to take tips from Coach Cotto to improve technique and time. I had a girl win the state title (100 H) by dropping a full second at the state meet 16.2- 15.2 secs. -because of the 7 step overspeed workout. This is a must course for hurdle coaches.
Feb 19, 2018 08:46:51 PM

Benploetz
Benploetz

I am a hurdle and multi coach and a former collegiate decathlete. There are tools in this course that are critical to the development of youth hurdlers. But they apply just as well to advanced hurdlers. Such good stuff. I only wish I would have found it sooner. Thanks Coach Cotto.
Mar 30, 2018 08:27:57 PM

Napoleon
Napoleon

Great course and loads of crucial information to improve hurdlers!! the most valuable i've come along these years.Congratulations coach!!!
Apr 27, 2018 01:37:59 AM

Shanewall
Shanewall

Great information, easy to apply. Can be applied to ALL ages.
May 9, 2018 08:55:44 AM