Hips Tall position – Where the head, neck, back, and hips are in alignment. When leaving the starting blocks, the hurdler must be in a "Hips Tall" position no later than the 4th or 5^th stride to insure proper hurdle clearance on the first barrier.

Dorsi-Flexsion – Heel up/toe up at all times when running. Thru the use of "Dorsi-Flexsion" the hurdler will gain 2-3 inches in lead leg clearance and trail leg clearance.

Flexibility – Flexibility is key to being a successful hurdler. The hurdler must be extremely flexible in the hip and groin area due to the physical demands of the event. The reality is the hurdler should be one of the most flexible athletes on the track team.

Tunnel vision – Tunnel vision must be used by the hurdler for the entire race in order to not let distractions or other athletes interfere with his concentration and performance.

Neutral Head position – A "neutral" head position is the position your head is in when you are walking. A neutral head position must be used at all times.

Stretching – Stretching is vital to hurdling success - Elite Hurdlers stretch twice a day.

Maintain a level head position - The height of the hurdler’s head position should never deviate whether they are on or off of the hurdle. There is no up and down motion. The head maintains a straight level line throughout the race.

Lead Arm Thumb Up – Arm movement is front to back with no side movement. By having the hurdler keeping his lead arm thumb up at all times much of the unnecessary arm motion or "airplaning" will be decreased.

Core Strength -The hurdler must have a great abdominal muscles or "Core Strength". A good core will help the athlete to fight off fatigue late in the race and to maintain proper technique.

Alternate Leg – The alternate leg skill is the ability to use either the left or right leg to clear the upcoming hurdle. All elite intermediate hurdlers must learn how to use both the right and left lead leg automatically as needed without thinking about it.

Short Levers – The range of motion the arms use from front to back. The shortest range will be close to the body, front to back with no outside range of motion (no air-planing). The athlete’s arms should never cross the mid-point of the body. Always remember "short levers are quick levers".

Strong Upper Body - Hurdlers should have a strong upper body to help carry them over the hurdle and just as important to withstand the physical contact that often happens with other hurdlers while on top of the hurdle.

Relaxed Face and Jaw - The fast athlete’s face and jaw remains relaxed at all times.

Close Elbows - Elbows should remain close to the body whenever possible.

Piston Arms - Between hurdles the athlete must continue move his arms short and fast like a piston to generate greater foot speed.

Snap Lead Leg - The athlete must snap his lead leg to the ground when he is on top of the hurdle, never just "float" over the top of the hurdle. This simply means the hurdler needs to immediate bring his lead leg to the ground as soon as the leg crosses the hurdle.

Front Part of the Foot - The hurdler lands on the front part of the foot after hurdle clearance.

Run-Through – Never slow down or stop running after the last hurdle in fact run as hard as you can through the finish line. Elite Athletes know they must continue to sprint hard after the final hurdle as many races are won and lost in the final critical yards.

Sleep & Rest – Races are not won by the tired athlete. Be disciplined with your sleep. The best sleep occurs when you are asleep before midnight. Elite athletes know the importance of going to sleep before midnight and getting 8-9 hours sleep before a race to be great.

Hydration – Hydration is key to being a successful, alive athlete. Hydrate correctly with 100+ ounces of water and/or sports drink a day.

Nutrition – Fast food is not the diet of the successful track athlete. Be sure to include plenty of fresh fruits and vegetables in your diet to be sure you will have the energy stores you will need to finish the race.