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

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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

FUTURE Drills

Wall Drill - Goal: Learn Basics - Variations
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• 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