Hurdle Drills should be done in flats!
A Drills - Both legs (Done on easy days)
|
Drill |
Set Up |
Repetition |
|
Lead Leg – Wall |
Place hurdle against the fence/wall |
4x5 each leg |
|
Trail Leg – Wall |
Place hurdle at slant, hands on fence/wall |
4X5 each leg |
|
Trail Leg “7 steps” |
Set up hurdles 7 baby steps apart |
4X4 hurdles |
|
Lead Leg “7 steps” |
Set up hurdles 7 baby steps apart |
4X4 hurdles |
|
Over theHurdle |
Set up hurdles 14 baby steps apart |
4X4 hurdles |
B
Drills - Both Legs (Done on Hurdle days)
|
Drill |
Set Up |
Repetition |
|
Lead Leg – Wall |
Place hurdle against the fence/wall |
4x5 each leg |
|
Trail Leg – Wall |
Place hurdle at slant, hands on fence/wall |
4X5 each leg |
|
Trail Leg “7 steps” |
Set up hurdles 7 steps apart |
4X4 hurdles |
|
Lead Leg “7 steps” |
Set up hurdles 7 steps apart |
4X4 hurdles |
C
Drills: (Done every day)
|
Trail Leg (on the side) |
Hurdles at regular 100/110m settings- approx. 5 steps to the hurdle, quick over the hurdle. |
4X5-6 hurdles |
|
“Set Go” |
1 hurdle on start line |
4 run through 30 meters |
Videos:
Please look at these videos and study them. Notice arm position, leg position and action of each drill
Trail Leg Slides (AKA Trail Leg-Wall)
Trail Leg only (AKA
Trail Leg "7 Steps")
Lead
Leg only Drill over (AKA Lead Leg "7 Steps")
HURDLE WARM UP AND FLEXIBILITY
Hurdle
Warm up Drills( side-to-side, front-to-back, trail leg circles)
Forward
and Backward Leg Swings w/ partner
INSTRUCTIONAL VIDEOS (to be
posted on web for reference)
These videos are good just to breakdown things that we do but give a
little instruction as well.
Walkovers
and Runovers (broken down by Tony Veney)
Block Starts
(beginner)
ABC
Skip Agility Drills and more (warmup) BEGINNER
DRILLS WE MIGHT DO
Explosive Pop over
trail leg drill (advanced)
Quad
Raise (lead leg drill) beginner
-This is a drill I would like to add for the JV's
Hurdle drills Lead
leg, Trail leg, Alternate leg, 42" hurdle hops (beginner moving toward
advanced)
Hurdle
Mobility Drills (intermediate)