Approached in the correct way, learning to steeplechase is neither a painful nor a lengthy process with the majority of middle distance athletes being able to learn a good technique during the winter and spring periods, at the same time training as a 1500m athlete. In nearly every case it is necessary for the range of movement to be improved on by carrying out a daily session of mobility exercises, working towards shoulders, trunk, hips, legs and ankles.

Hurdle drills should be undertaken, working on all the aspects required, trailing leg lead leg etc. The main point to remember when hurdling is to learn to lead with either leg, but a left leg lead is best during a race, there being less chance of trailing the leg around the barrier plus the benefit of being able to run closer to the kerb when hurdling. A good slight forward lean at the take off point, which should be about 5 feet away from the barrier, with a fast pick up of the lead leg that goes up and down in a straight line followed by the trailing leg being pulled through fast touching down well in front of the lead leg having touched down about 4 to 5 feet away from the bdrrier. As the trailing leg comes round the opposite arm to the lead leg which will have gone forward as the lead leg came up is brought backs whilst keeping the shoulders square to the front. During the clearance the highest point of the body lift should be directly above the barrier,

Perhaps the water jump is sometimes the biggest put off for novices but is the easiest to master. A good clearance is dependant upon a good take off whilst maintaining the same horizontal speed, keeping the centre of gravity low and taking off from a point about 4 feet away from the barrier. With a good drive onto the barrier, lean in and drive up and forward the leg with a fast knee placing the spikes firmly on top of the barrier with the foot near to the front of the rail as you step on keeping the centre of gravity low and the hips square and going forward. Using the foot on the barrier aim to get a good leg split over the water by trying to maintain contact with the barrier as long as possible, getting a full extension of the rear leg and a good lift of the lead knee off the rail to prevent forward rotation. Try and learn to hurdle and water jump off either leg. Two methods of starting to learn water jumping is (a) by using a bench in a gym. Running at it and stepping on and pushing off, (b) place a steeplechase barrier across the run up to a long jump pit and use the sand to land in.

Always be safety conscious, with the water jump check the rail is in good condition, firm and dry before training and that there are no objects in the water. When ever possible have it filled before using and ALWAYS wear spikes when doing steeplechase technique work, Practice learning to water jump with the opposite lead leg you favour for hurdling, this will help you to overcome the common fault of coming to a stop in the water, It is essential that all work done over the hurdles and water jump are done at race pace but also it is important to practice running the last water jump and final hurdle similar to finishing a race. Useful training sessions could include doing 800m reps or 1200m reps with the second half of each rep over barriers and water jump and normal 1500m type sessions.

Telephone (+44) 01634 405645