Lead Leg Technique

The attack with the knee as the driving force

The most visible component of the stride is the lead leg action. A common mistake in beginners is to attempt to throw the foot or straight leg toward the fence.

This is mechanically inefficient because an extended leg acts like a long, heavy pendulum, causing the athlete's body to rotate backward, moving the center of gravity away from the hurdle.

The correct instruction is "attack with the knee". The athlete should lead the movement by driving the bent knee directly toward the fence, as if to strike the fence.

Leading with the knee keeps the body compact and encourages the forward lean of the trunk, essential to counteract the lift and maintain a flush trajectory over the obstacle.

Late extension and the whip effect

Once the knee has led the attack and passed the height of the hurdle, the extension of the lower leg takes place.

This extension should be a quick, late movement, just at the last moment necessary to clear the barrier.

The aim is not to keep the straight leg hovering over the fence, but rather a "whip" effect.

By extending the foot forward as the body projects over the fence, a massive elastic tension is created in the hamstrings of the attacking leg.

This tension is stored potential energy that the body will immediately use for the next critical phase: the active descent.

The active claw to the ground

The final phase of the attack leg action is not passive; it is not about dropping the leg to the ground by gravity.

The athlete must use the pre-stretch of the hamstrings to execute an aggressive "downward "pounce".

The goal is for the attacking foot to land as close to the fence as possible after the stride.

The faster and closer the foot lands, the shorter the flight time (which is time lost) and the sooner the athlete can resume running.

This active movement towards the ground transforms the jump parabola into