Hurdler Workouts

Home

Hurdler Workouts Throwers Workouts Distance Workouts Sprinter Workouts Jumper Workouts Track Team Documents Track photos Useful Links

HURDLE DRILLS

1.  STEP-OVERS

       sideways (just like last year)

       forward using same leg down, other leg 2nd time through

       forward alternating legs: step over first hurdle, trail leg pulls through and steps over next hurdle.

       step over 1st and then 2nd hurdle, step backwards over 2nd hurdle, over 2nd and 3rd, backward over 3rd etc.

2.  HALF CIRCLES

       Stand on side of hurdle, position leg over hurdle, knee slightly bent.  Lift leg over hurdle to one side, and back to other.  Repeat 10 times with  each leg.

3.  FULL CIRCLES

       Same as half circles, only complete rotation around corner of hurdle.  10 times each way, each leg.

4.  A-SKIPS

       This is done on side of hurdles. (We call it the side drill)  However, motion should be similar to that of regular A-skips, with focus on driving knee and pushing off ball of foot.

5.  B-SKIPS

       Also on side of hurdle, emphasis on snapping down with hamstring.

6.  STEP DOWNS

       Position hurdles 3 feet apart.  Go over hurdles with no steps in between.  DO EACH LEG- EVEN IF YOU ONLY USE ONE SIDE.

 

WEIGHT ROOM EXERCISES

 

1.  STEP UPS

       Focus on pushing up on ball of foot.

2.  FLEXBAND EXERCISES

       Fasten one end around one ankle.

-drive knee as if lifting lead leg over hurdle

-lift leg, and open hip as if pulling trail leg through.  Pull knee through keeping ankle and foot raised.  When leg is completely around in front, recover and repeat.

3.  WALL DRILLS

       Stand 2 to 3 feet from wall. 

-Lift knee and drive forward, as if lead leg is going over hurdle.  Focus on staying on toes, and keeping hips and shoulders square.  Emphasis on leading with knee.

       Stand with hands on wall. 

-Lift trail leg and begin pulling through, have partner grab ankle and provide moderate resistance.  Focus on pulling with knee.

**If possible, position hurdle perpendicular with wall and angle in upward slant (one notch at 30in and other on 33 or 36 in.), and pull knee while dragging ankle on hurdle.

from      http://www.cityhighruns.org/wtrack/AthletePage/AthletePageMisc/hurdledrills.htm

 

Other workouts:

http://www.hurdlesfirst.com/workouts.html

Back to top