How to Use Training Hurdles in Football Training Sessions: A Complete Coach's Guide
You have a squad, a pitch and 90 minutes. Yet in the moments that matter, players turn slowly, are heavy on the ball, and react late. Hurdles are a simple, low-cost way to build footwork, knee lift, balance, and body control, and you only need about 15–20 minutes of hurdle work per session.
This guide covers the right heights and spacing for each age group, six drills you can run this week, a full session plan and the safety rules to follow.
Why Use Hurdles in Football Training?
Hurdle work builds the physical qualities that decide close contests: quicker feet, higher knee lift and better single-leg balance. These help players change direction cleanly, recover after a tackle and stay balanced under pressure.
Football hurdles are not track hurdles. Track hurdles are rigid and too tall. Football training hurdles are low, lightweight, and made from flexible material so that players can step, hop, and run over them safely.
Hurdles also work well alongside other agility tools. Our guide on using an agility ladder covers foot speed and rhythm, while hurdles add knee lift and explosive movement. Use both for a complete footwork station.
How to Set Up Training Hurdles?
A good setup takes two minutes and makes every drill safer and smoother.
What Height Should Football Hurdles Be?
Start low and progress only when players land cleanly and with control.
| Age group | Height | Focus |
|---|---|---|
| U8–U12 | 6" (15 cm) | Walk-overs, simple footwork, fun |
| U13–U16 | 9" (23 cm) | Single-leg hops, lateral work |
| U16 and seniors | 12" (30 cm) | Reactive changes of direction, ball work |
Not every player in an age group is the same size or strength, so drop a player down a height if their form slips.
How Far Apart Should Hurdles Be?
Spacing depends on the goal of the drill:
- Quick feet: 60 cm to 1 m, for short, rapid steps
- Stride rhythm: 1.5 m to 2 m, for running with a one-step or three-step rhythm
- Jumping and power: 1.5 m to 2.5 m, for two-footed or single-leg hops
For younger players, start with wider spacing.
Three Simple Layouts
- Straight line: four to six hurdles in a row, good for straight-line speed and rhythm.
- L-shape: mix hurdles and cones to mimic cutting and turning. Our guide on using cones in football training shows how to build these grids.
- Ball zone: add a passing wall, rebounder, or target after the last hurdle to turn footwork into real football work.
Six Football Hurdle Drills to Run This Week
Each drill builds a different quality. Spread them across the week to keep sessions fresh.
Walk-Over Warm-Up
Set up four hurdles 1 m apart. Players walk over, then jog over, then run over each hurdle. Add a lateral pass through and a backward walk-over. Do two rounds of each. This prepares the hips and ankles for harder work.
Quick Feet Drill
Set up five hurdles 80 cm apart. Players take quick, short steps between each hurdle, focusing on light, fast ground contacts. Do 5–6 runs with 60 seconds’ rest between them.
Lateral Hop Drill
Line up four hurdles side by side, 1 m apart. Players hop sideways over each hurdle with two feet, then repeat on one foot, switching sides. Do 3 sets each way, with 45–60 seconds of rest. This builds the hip control needed for shuffling and defensive movement.
Dribble-and-Shoot Drill
Players dribble to a hurdle, step over it while keeping the ball under control, then pass or shoot at the end. Set the hurdle low and focus on a clean first touch after the step. Do 6–8 reps per player, rotating quickly to keep the group active.
Hurdle and Cone Circuit
Mark out a 20 x 15 m loop. Players jump over three hurdles, weave through four cones, then sprint to the finish. Do 3–4 rounds. This combines well with an agility ladder station for a full footwork circuit.
Youth Walk-Step-Run Progression
For younger players, work in three stages: walk over, step over, then run over. Keep it playful and non-competitive, and focus on moving well rather than moving fast. Move on to the next stage only when most of the group is confident.
How to Fit Hurdles into a 90-Minute Session?
Hurdles work best as one part of the session, not the whole thing. This template keeps total hurdle time to around 20 minutes.
| Phase | Time | Hurdle use |
|---|---|---|
| Warm-up | 15 min | 5 min of walk-overs and dynamic stretches |
| Agility block | 20 min | 10 min of hurdle drills, plus cones or ladders |
| Ball integration | 25 min | 5 min of hurdles plus passing or shooting |
| Tactical or match play | 25 min | No hurdles |
| Cool-down | 5 min | Static stretching |
How Often to Train With Hurdles?
Aim for two to three short sessions a week, each no longer than 20 minutes. In pre-season, three sessions a week works well for activation and footwork. In-season, one or two sessions keep speed and coordination ticking over without adding fatigue.
Safety Rules and Common Mistakes
Good form matters more than speed. Avoid these mistakes:
- Hurdles that are too high: start low and only progress when landings are clean.
- Jumping when tired: landings get sloppy as legs fatigue, so end the drill when form breaks down.
- Using rigid track hurdles: use low, flexible football-specific hurdles instead.
A few simple checks before every session:
- Inspect hurdles for cracks or damage.
- Use a flat, dry pitch.
- Make sure players wear suitable footwear.
- Leave enough space between lanes so players don’t collide.
Choosing the Right Training Hurdles
Look for hurdles that are lightweight, easy to reposition, brightly coloured for visibility and built to last a full UK season.
HAJA Sports’ Agility Training Hurdles are made from 20mm pre-bent plastic pipe, combining strength with flexibility and standing up to repeated use on any surface. They are available in 6", 9" and 12" heights, as a single or a pack of 6, with an optional carry bag, and prices start from £2.99.
- Coaching one age group? Get a pack of 6 in the matching height.
- Coaching several age groups? Choose a mix of heights so players can progress.
- Running a club or school? Contact our sales team about bulk and club bundles. Orders over £50 ship free.
Explore our full range of speed, agility and coordination equipment to build a complete training station.
HAJA Sports — Equipping Every Coach. Inspiring Every Player
That's everything you need to make this week's sessions your best yet. Use 15 cm agility hurdles, set the right distance, and connect every drill to the ball. Two sessions a week is all you need to improve your players' footwork and speed.
Want to become even more innovative on the training ground? Check out HAJA Sports' full selection of football agility equipment and give your team a head start.
Frequently Asked Questions
How far apart should training hurdles be placed for football?
Spacing depends on what you want to train. Use 60 cm to 1 m for quick feet, 1.5 m to 2 m for stride rhythm, and 1.5 m to 2.5 m for jumping and power work. For younger or less experienced players, start with wider spacing and bring the hurdles closer together as their technique and confidence improve.
What height should football training hurdles be?
Use 6" (15 cm) hurdles for U8–U12, 9" (23 cm) for U13–U16, and 12" (30 cm) for U16 and seniors. Always start lower than you think you need and progress only when players land cleanly and in control. If a player’s form slips, drop the height instead of pushing through.
Are hurdles better than agility ladders for football?
Neither is better, because they train different qualities. Ladders develop foot speed, rhythm, and coordination, while hurdles build knee lift, explosiveness, and single-leg control. A good session often uses both, such as ladders for fast feet followed by hurdles for powerful movement, so players build both skills together.
Can I use hurdles and footballs in the same drill?
Yes, and it’s one of the best ways to make hurdle work match-relevant. Place a passing wall, rebounder or target just after the last hurdle. Players dribble up, step over, then pass or shoot, which trains footwork and ball control together. Keep the hurdles low at first so players can focus on their first touch.
How often should players train with hurdles?
Two to three short sessions a week works well, with no more than 15–20 minutes of hurdle work each time. In pre-season, you can use them three times a week; in-season, one or two sessions are enough. Stop a drill as soon as technique drops, since tired landings raise the risk of injury.
