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Hurdle Warm up

Wall Drill - Goal: Learn Basics
  • Lead leg (5x each leg)
    • LEAD with knee
  • Sliding Trail leg Draft(5x each leg)
  • Trail leg (5x each side)
    • Lead leg in front of hurdle, 3ft to wall from hurdle
    • Drive knee up to armpit at end, drive knee forward
    • Run The toes down the wall

5 hurdles together - Goal: Hip Flexibility
  • Walk Overs - Forward (4x each leg)
    • Lead Leg
      • keep hips square with the hurdle, Minimize twisting of hip 
    • Pulling/trail leg through full range of motion
      • Fire/Move with purpose
      • Knee into your armpit, keep everything high and tight​
  • Backward Walk overs
  • Straight leg walk/Skip(4x each side)
    • Arm swing - chin level up swing, rocket down swing
    • Dorsiflexion on foot
    • leg on the ground straight, on ball of feet bounce
  • Bent Knee Side walk/Skip(5x each side)​
    • Dorsiflexion on foot
  • Over & Under (2x going each direction)
    • ​Get Low on under
    • Knee Drive on Over
​

Over Hurdle Drills - Goal: Learning Basics
Spacing - one Hurdle apart
  • Lead Leg Skip (5x each leg) - Spacing
  • Trail leg skip (5x each leg)
    • swim with the arm, lead arm DONT cross center line, but tight to body
    • PULL the trail leg thru
  • Skip Drills over the Top - Spacing one hurdle apart
Warm-up Ques
  • Good Form
  • Hips Square
  • Don't sacrifice form for speed
  • Drill Fast and efficient if ready
  • Do it right or don't do it at all

Warm-up
2 lines 5 hurdles
  • Guys/older 33in
  • Girls/Newer 30in


Picture

FUTURE Drills

Wall Drill - Goal: Learn Basics - Variations
​
  • Trail leg - Surgical piping (5x each side)
    • Feel the pulling of trail leg​​
Over Hurdle Drills
  • Lead -Trial Leg Skip - with Mini Hurdle
  • Two Leg Hops 
    • Try to have feet land at same time

Sitting Hurdle

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