Disclosure: As an Amazon Associate we earn from qualifying purchases. We may earn a commission if you buy through our links, at no extra cost to you.
The short answer: Speed hurdles usually fall over because of improper spacing, incorrect footwork, or low-quality hurdles that lack stability. But don’t worry, you can fix this with a few adjustments to your setup and technique.
Speed hurdles are designed to be knocked over safely, but if they’re constantly falling during drills, it’s usually a sign of one or more of these issues:
Spacing is the most common culprit. Speed hurdles are meant to be set at distances that match your running stride. A good starting point is to place them about 3 to 4 feet apart for beginners, and gradually increase as you get faster. But everyone’s stride is different, so you need to tailor it.
Here’s a quick method to find your ideal spacing:
If the hurdles keep falling, try increasing the distance until you clear them cleanly. If they’re too far, you’ll feel like you’re reaching.
Proper technique is key to keeping hurdles upright. Focus on these cues:
If you’re still knocking them over, slow down and practice stepping over them at a walk first. Then gradually increase speed.
Not all speed hurdles are created equal. Some are made of lightweight plastic and have a narrow base, making them prone to tipping. Look for hurdles with a wider footprint or that come with ground stakes.
If you’re training on grass, use hurdles with spikes that anchor into the ground. On hard surfaces, look for hurdles with rubberized bases that grip the floor. Also, check the height: if the hurdles are too tall for your skill level, you’ll hit them more often.
For a comprehensive guide on selecting durable hurdles, check out our best speed hurdles buying guide.
Speed hurdles come in various heights, typically ranging from 6 to 12 inches, and sometimes adjustable. The right height depends on your experience and the drill’s purpose. Beginners should start with lower hurdles (around 6 inches) to focus on form without the risk of constant knocking. As you progress, you can move to taller hurdles to challenge your knee lift and speed. Adjustable hurdles are a versatile option because they let you change the height as your skills improve.
Width and base design also matter. A wider base provides more stability, reducing the chance of tipping over from a slight brush. However, wider hurdles can be bulkier to store and transport. If portability is a priority, look for hurdles with collapsible or detachable bases. Some hurdles have weighted feet or sand-fillable bases for added stability, which is useful in windy conditions.
Consider the material. Plastic hurdles are lightweight and affordable, but they may not withstand heavy use. Metal hurdles are more durable but can be heavier and pricier. For most athletes, high-quality plastic with a reinforced base offers a good balance. If you train on multiple surfaces, look for hurdles with interchangeable bases or spikes for grass and rubber pads for gym floors.
To keep your speed hurdles in top condition, regular maintenance is essential. After each use, wipe them down with a damp cloth to remove dirt, sweat, and moisture, especially if you train outdoors. Check for loose screws, cracks, or worn parts, and tighten or replace as needed. Store hurdles in a dry, cool place away from direct sunlight to prevent plastic from becoming brittle. If your hurdles have metal components, a light coat of oil on moving parts can prevent rust.
When not in use, stack or hang hurdles to save space and avoid warping. Avoid leaving them on uneven ground for extended periods, as this can cause the base to bend. If you use stakes or spikes, clean them after each session and store them separately to prevent damage. Proper care can extend the life of your hurdles and ensure they perform consistently.
Even with good equipment, certain mistakes can lead to hurdles falling over frequently. One common error is overstriding: trying to cover too much ground between hurdles forces you to reach, which often results in clipping the hurdle. Instead, focus on quick, short steps and maintain a tall posture. Another mistake is looking down at the hurdles; keep your eyes focused ahead to maintain proper body alignment.
Using hurdles that are too high for your current ability is another pitfall. It’s better to master lower heights before progressing. Also, avoid placing hurdles on slippery or uneven surfaces, as this can cause them to slide or tip. Finally, don’t ignore fatigue: when you’re tired, your form deteriorates, leading to more knocked hurdles. Take breaks and practice quality over quantity.
A: Start with 3 to 4 feet apart and adjust based on your stride. You should be able to step over them without changing your running form too much.
A: Yes, they are designed to fall to avoid injury, but they should only fall when you hit them, not when you brush against them. If they fall too easily, you might need sturdier ones.
A: For beginners, a height of 6 inches is usually best. As you improve, you can increase to 9 or 12 inches.
We don't accept free units or payment for placement. Our rankings combine verified manufacturer specifications, real owner feedback and availability, compared on one transparent S to C rubric.
Honesty note: We have not hands-on tested every product mentioned on this page. Where we have not personally used a product, any ranking referenced here is based on verified specs, aggregated owner feedback, availability and editorial comparison rather than a hands-on review.