Hurdle Training

Session #1:

1.  Sitting hurdle drills
     a.  Sitting in hurdle position - trail foot inverted - lead foot dorsi flexed - trail leg tight
     b.  Lead elbow over knee - reach to lead toe and grab down with hand - sweep hand
          back to side - exchange trail arm - pump arms
     c.  Trail hand on ground with palm flat - fingers pointing backwards in push off position
     d.  When lead arm moves back to side trail arm must be exchanged.

2.  Hurdle lunges
     a.  In sitting hurdle position lean forward leading with chest
     b.  Keep head up and looking forward
     c.  Add arm movement after first 50 lunges

3.  Lead leg
     A.  Front leg circles
          a.  Standing with hands support against wall or box
          b.  Place hurdle in front of lead leg and rotate leg over side of hurdle - move leg in
               both directions
     B.  Lead leg drive
          a.  Standing with hands support against wall or box
          b.  Rise on to of trail leg and extend lead leg over hurdle and return - remember
               to thrust forward and not lean backward - also do not let trail knee bend

4.  Trail leg
     A.  Back leg circles
           a.  Standing with hands support against wall or box
           b.  Place hurdle behind trail leg and rotate leg over side of hurdle - move leg in both
                directions
     B.  Trail leg pulls
           a.  Standing with hands support against wall or box
           b.  Place hurdle behind trail leg and extend leg back over hurdle and return to
                starting position - remember not to break down lead knee when doing the drill

5.  Trail leg rotation
     A.  Stand holding ankle of trail leg with hand and move leg in circular motion - move
           both directions
     B.  Do not break down knee of lead leg and rise up on toes of lead leg

6.  Lead leg shoot through
     A.  Standing with both hand on box or table - rise up on trail leg and shoot lead leg
           through to table
     B.  Bring leg back in same motion - remember to keep chest and shoulders square and
           head up
     C.  Do not break down trail leg stay on toes

7.  Trail leg step
     A.  Using a table lay trail leg on table and slide across table - keep foot inverted
     B.  When foot gets to end of table bring knee up to place foot on box located in front of
           table
     C.  Move trail leg backward in same motion.

8.  Walking over hurdles
     A.  With hurdles set against each other walk over alternating legs
     B.  Keep arms extended out from body - remember to keep toes dorsi flexed - shoulders
           must be square

1.  Marching drill
     A.  March with high knees using lead arm - remember to have lead elbow out over knee
           of lead leg
     B.  Second phase will be with trail leg moving in proper motion

2.  Marching drill over hurdles
     A.  Set hurdles against each other - extend arms - walk over hurdles alternating legs -
           remember to bring lead leg straight up and not from side.
     B.  Place hurdles three steps apart and march over hurdles using both legs as lead legs -
           arms extended
     C.  Second phase will be with trail leg moving in proper motion
     D.  Third phase will be in skipping motion - remember to stay on toes and not break
           down knees

3.  Trail leg pull and run
     A.  Standing with trail leg extended backward over hurdle
          a.  Pull leg through and jog off hurdle
          b.  Pull leg through and run off hurdle - remember to keep trail leg tight and
               shoulders square
     B.  Trail leg tension pull and run
          a. Foot in the grasp of a partner - pull and partner will release foot
          b.  Foot in the grasp of a partner - pull and partner will release foot and allow you to
               snap and run

4.  Side drills
     A.  Place hurdles five steps apart
     B.  Walking drills
          a.  Using lead leg motion walk over side of hurdles using one step between hurdles
          b.  Using trail leg motion walk over side of hurdles using one step between hurdles -
             remember to place lead foot in front of hurdle on take off
     C.  Skipping drills
          a.  Using lead leg motion skip over side of hurdles using one step between hurdles
          b.  Using trail leg motion skip over side of hurdles using one step between hurdles

5.  One step drill
     A.  Place hurdles five steps apart
     B.  Run over middle of hurdles using one step between hurdles

6.  Rhythm drills
     A.  Using sticks run with a rhythm and using leg motion used in hurdling
     B.  Using scissor hurdles at low height run with a rhythm on hurdling
          a.  25 x 9" hurdles - place hurdles 6 step apart and run over hurdles using 3 steps
               between hurdles
          b.  25 x 9" hurdles - place hurdles 12 steps apart and run over hurdles using 3 steps
               between hurdles
          c.  25 x 18" hurdles - place hurdles 24 steps apart and run over hurdles using 3 steps
               between hurdles

7.  Power hurdle
     A.  Standing long  jump step over hurdle - stand in double leg jump position - jump
           forward landing
          on takeoff leg and hurdle over hurdle and run
     B.  Box step and run - place a 12" box one step in front of athlete - from standing start
           behind box place lead leg on box and run off one step and hurdle an 18" hurdle
     C.  Same as "B" above with a 24" hurdle

1.  Lead leg drills
     A.  Wall drills - with tape at 30" for women and 36" for men on the wall - run three step
           pattern in place and thrust lead leg to tape on wall.  Repeat 50 times.
     B.  Mat drills - with high jump mat - lift as if attacking hurdle and drive lead leg down
           on top of mat - remember to have lead elbow over lead knee and to exchange arms.
     C.  Standing lead leg drop - stand with lead leg up and lead foot dorsi flexed - arms
           extended out to side - push lead leg to ground and run.
     D.  Standing lead leg drop over hurdle - same as "C" above using a 18" scissor hurdle.

2.  Trail leg drills
     A.  Wall drills - place hurdle away form wall and place lead foot in front of hurdle - pull
           trail leg over hurdle - repeat 50 times.
     B.  Trail leg with tension - with a partner holding foot of trail leg - pull trail leg through
           and partner will release - upon release pull trail leg through and run off of hurdle.
     C.  Trail leg table drill - with table place trail leg on top of table and slide leg across
           table - remember to invert toe of trail leg - lift onto toes of lead leg when doing this
           drill.

3.  Box stand/hurdle
     A.  Stand on box with trail leg held in hurdle position - drop trail leg to track - hold in
           position on one leg and sprint.
     B.  Stand on box with trail leg held in hurdle position - drop trail leg to track - hold in
           position on one leg and sprint over 18" hurdle.
     C.  Stand on trail leg one step behind box - run placing lead leg on box - run off of box
           and immediately run over 18" hurdle.

4.  One Step Drills
     A.  With hurdles 5 steps apart - walk over hurdles with arms extended - with lead and
           trail leg in proper form
     B.  Place hurdles 5 steps apart - arms extended - skip over hurdles - with lead and trail
           leg  in proper form
     C.  Place hurdles 5 steps apart - elbow out over knee - skip over hurdles - snap lead arm
           down and grab at track - remember to snap lead leg to track and under body - also
           remember to have aggressive trail leg
     D.  Place 5 hurdles 5 steps apart and 5 hurdles in another lane running opposite
           direction - run one step between hurdles and return - remember to snap lead leg
           down - remember to have lead elbow over knee - remember to be aggressive with
           trail leg

5.  Hurdling
     A.  20 x 10 x 21" hurdles - place hurdles 12 steps apart and run over hurdles using one
           step between hurdles
     B.  20 x 10  x 21" hurdles - place hurdles 24 steps apart and run over hurdles using three
           steps between hurdles
     C.  20 x 10 x 24" hurdles - place hurdles 7.0 meters apart and run over hurdles using
           three steps between hurdles.

6.  Blocks
     A.  10 x blocks x 30 meters.
     B.  10 x blocks x 1 hurdle x 30 meters.

1.  Delivery drill
     A.  Run with both arms extended x 30 meters
     B.  Run with both arms extended x 30 meters - drop arms and continue running x 30
           meters

2.  Walkovers
     A.  Set hurdles against each other - extend arms - walk over hurdles alternating legs -
           remember to bring lead leg straight up and not from side.
     B.  Set hurdles 5 steps apart - extend arms - walk over hurdles using same lead and trail
           legs.

3.  Rhythm drill - using scissor hurdles placed 5 steps apart - run over hurdles using one
     step between hurdles.

4.  Trail leg
     A.  Trail leg snap over hurdle
     B.  Trail leg snap over hurdle and raise onto trail toe
     C.  Standing with lead knee on top of hurdle - push trail leg to hurdle
     D.  Standing with lead knee on top of hurdle - push-pull trail leg over hurdle (trail knee
           pointing down track
     E.  Standing with lead knee on top of hurdle - push-pull trail leg over hurdle - raise onto
           lead toes
     F.  Standing with lead knee on top of hurdle - push-pull trail leg over hurdle - bound off
          of lead leg
     G.  Standing with lead knee on top of hurdle - push-pull trail leg over hurdle - bound off
           of lead leg - run

5.  Fire drill - place 5 hurdles in one lane at 7.0 meters apart - place 3 hurdles in the next
     lane in opposite direction - place 5 hurdles in next lane same direction at first set - place
     3 hurdles in next lane in opposite direction - be sure to have common start and finish
     line (13.0 meters) - run down and backs over all hurdles.

6.  Hurdle chase
     A.  5 x 3 hurdles - with gun start and blocks race over hurdles for 60 meters.
     B.  5 x 6 hurdles - with gun start and blocks race over hurdles for 80 meters.
     C.  Stagger hurdle chase - each runner runs against each of the others - only one runner
           has one more hurdle to run over.

7.  10 x blocks over one hurdle.

1.  Flexibility Drills
     A.  Foot on top of hurdle - stand on toes and lay knee on hurdle - move forward and
           backward.
     B.  Standing lead leg step over - place two hurdles facing each other - with lead leg lift
           knee and move foot over hurdle and return to original position.
     C.  Standing trail leg step over - lay one hurdle with top and bottom down - place
           another hurdle in front of this hurdle - with lead leg inside of laying hurdle bring trail
           leg up and over middle of laying hurdle - return to original position.

2.  Side Drills
     A.  Place hurdles five steps apart
     B.  Walking drills
           a.  Using lead leg motion walk over side of hurdles using one step between hurdles
           b.  Using trail leg motion walk over side of hurdles using one step between hurdles -
              remember to place lead foot in front of hurdle on take off
     C.   Skipping drills
           a.  Using lead leg motion skip over side of hurdles using one step between hurdles
           b.  Using trail leg motion skip over side of hurdles using one step between hurdles

3.  One Step Drill
     A.  Place hurdles 12 steps apart
     B.  Run over middle of hurdles using one step between - remember to keep trail leg
           tight

4.  Rhythm Drills
     A.  20 x 15 x 18" hurdles - place hurdles 6 steps apart and run over hurdles using 3
           steps between
    B.  20 x 15 x 21" hurdles - place hurdles 12 steps apart and run over hurdles using 3
           steps between
     C.  20 x 15 x 21" hurdles - place hurdles 24 steps apart and run over hurdles using 3
           steps between

5.  Hurdling
     A.  10 x 5 hurdles - place hurdles 5 steps beyond original mark - run 5 steps between
     B.  10 x 10 hurdles - place hurdles 5 steps beyond original mark - run 5 steps between
     C.  10 x 10 hurdles - place hurdles on original mark - run 5 steps between - concentrate
           on technique
     D.  10 x 10 hurdles - place hurdles 2 steps before original mark - run 3 steps between

1.  Flexibility Drills
     A.  Foot on top of hurdle - stand on toes and lay knee on hurdle - move forward and
           backward.
     B.  Standing lead leg step over - place two hurdles facing each other - with lead leg lift
           knee and move foot over hurdle and return to original position.
     C.  Standing trail leg step over - lay one hurdle with top and bottom down - place
           another hurdle in front of this hurdle - with lead leg inside of laying hurdle bring trail
           leg up and over middle of laying hurdle - return to original position.

2.  Side Drills
     A.  Place hurdles five steps apart
     B.  Walking drills
           a.  Using lead leg motion walk over side of hurdles using one step between hurdles
           b.  Using trail leg motion walk over side of hurdles using one step between hurdles -
                remember to place lead foot in front of hurdle on take off
     C.   Skipping drills
           a.  Using lead leg motion skip over side of hurdles using one step between hurdles
           b.  Using trail leg motion skip over side of hurdles using one step between hurdles

3.  One Step Drill
     A.  Place hurdles 12 steps apart
     B.  Run over middle of hurdles using one step between - remember to keep trail leg
           tight

4.  Rhythm Drills
     A.  20 x 15 x 18" hurdles - place hurdles 6 steps apart and run over hurdles using 3 steps
           between
     B.  20 x 15 x 21" hurdles - place hurdles 12 steps apart and run over hurdles using 3
           steps between
     C.  20 x 15 x 21" hurdles - place hurdles 24 steps apart and run over hurdles using 3
           steps between

5.  Hurdling
     A.  10 x 5 hurdles - place hurdles 5 steps beyond original mark - run 5 steps between
     B.  10 x 10 hurdles - place hurdles 5 steps beyond original mark - run 5 steps between
     C.  10 x 10 hurdles - place hurdles on original mark - run 5 steps between - concentrate
           on technique
     D.  10 x 10 hurdles - place hurdles 2 steps before original mark - run 3 steps between

1.  Leg swings
     A.  Standing in front of hurdle with both hands placed on the crossbar, the athlete
           swings leg from side to side
     B.  Repeat 50 time with both legs
2.  Lead leg
     A.  Front leg circles
           a.  Standing with hands supported from behind on top of a hurdle
           b.  Place hurdle in front of lead leg and rotate leg over side of hurdle - move leg in
                both directions
     B.  Front leg circles over middle of hurdle
           a.  Standing facing hurdle that is directly in front of athlete
           b.  Place both hands on top of hurdle - rotate a straight leg in front - move down
               hurdle to opposite end - then move back to original end of hurdle - as the leg
               moves over the crossbar, the athlete lifts one arm and then the other as the leg
               passes underneath, replacing the arm back for support
     C.  Lead leg lift and swing
           a.  Set two hurdles back to back and stand between them - place a third hurdle in
                front of lead leg
           b.  Place arms in the crossbars - swing lead leg forward and back - on the backward
                swing vigorously drive the knee forward and upward - without a pause thrust the
                lower leg and foot forward toward the crossbar of the hurdle in front
           c.  Same as "b" above - this time when lead leg goes over hurdle it should strike the
                ground slightly in front of the supporting leg - remember the lead leg does not
                touch down on the opposite side of the hurdle
           d.  Repeat each 25 times
3.  Trail Leg
     A.  Using a table lay trail leg on table and slide across table - remember to keep foot
           inverted
     B.  When foot gets to end of table bring knee up to place foot on box located in front of
           table
     C.  Move trail leg back in same position
     D.  Repeat 25 times
4.  Side Drills
     A.  Place hurdles five steps apart
     B.  Walking drills
           a.  Using lead leg motion walk over side of hurdles using one step between hurdles
           b.  Using trail leg motion walk over side of hurdles using one step between hurdles -
              remember to place lead foot in front of hurdle on take off
     C.  Skipping drills
           a.  Using lead leg motion skip over side of hurdles using one step between hurdles
           b.  Using trail leg motion skip over side of hurdles using one step between hurdles
     D.  Running over middle drill
           a.  Using lead and trail leg motion as in "B" and "C" above - run over the middle of
                hurdles - remember to use proper technique
           b.  Concentrate on rhythm between hurdles
5.  Hurdling
     A.  Place 3 hurdles 7.00 meters apart - lay 4 hurdles down 7.00 meters apart - place 3
           hurdles 7.00 meters apart - repeat 4 times
     B.  Place hurdles 7.00 meters apart and run over hurdles
           a.  10 x   5 hurdles
           b.  10 x 10 hurdles
6.  3 x 200 meters

1.  Trail leg pull and run
     A.  Standing with trail leg extended backward over hurdle
          a.  Pull leg through and jog off hurdle
          b.  Pull leg through and run off hurdle - remember to keep trail leg tight and
               shoulders square
     B.  Trail leg tension pull and run
          a.  Foot in the grasp of a partner - pull and partner will release foot
          b.  Foot in the grasp of a partner - pull and partner will release foot and allow you to
               snap and run

2.  Side drills
     A.  Place 10 hurdles 5 steps apart - use skipping motion over side of hurdle
           a.  Lead leg
           b.  Trail leg
     B.  One step over middle of hurdle

3.  Power hurdle
     A.  Box step and run - place a 12" box one step in front of athlete - from standing start
           behind box place lead leg on box and run off one step and hurdle an 18" hurdle
     B.  Same as "B" above with a 24" hurdle

4.  Rhythm drills
     A.  Place five 30" hurdles next to each other - step over with one leg then the other  -
           then step backward using same motion - then step over two hurdles and step
           backward over two hurdles using same motion - repeat forward and backward
           motion over all five hurdles
     B.  Using scissor hurdles at low height run with a rhythm on hurdling
          a.  10 x 18" hurdles - place hurdles 6 step apart and run over hurdles using 3 steps
               between hurdles
          b.  10 x 18" hurdles - place hurdles 12 steps apart and run over hurdles using 3 steps
               between hurdles
          c.  10 x 24" hurdles - place hurdles 24 steps apart and run over hurdles using 3 steps
               between hurdles

5.  Hurdling
     A.  Concentrate on lead leg take off into hurdle
     B.  Concentrate on lead leg landing off hurdle
           a.  10 x 5 hurdles - run 5 steps between
           b.  10 x 10 hurdles - place hurdles 7.0 meters apart - 3 steps between
           c.  10 x 10 hurdles - place hurdles 7.5 meters apart - 3 steps between

6.  Sprinting
     3 x 200 meters

1.  Side drills
     A.  Place 10 hurdles 5 steps apart - use skipping motion over side of hurdle
           a.  Lead leg
           b.  Trail leg
     B.  One step over middle of hurdle

2.  Rhythm drills
     A.  Place five 30" hurdles next to each other - step over with one leg then the other  -
           then step backward using same motion - then step over two hurdles and step
           backward over two hurdles using same motion - repeat forward and backward
           motion over all five hurdles
     B.  Using scissor hurdles at low height run with a rhythm on hurdling
          a.  10 x 18" hurdles - place hurdles 6 step apart and run over hurdles using 3 steps
               between hurdles
          b.  10 x 18" hurdles - place hurdles 12 steps apart and run over hurdles using 3 steps
               between hurdles
          c.  10 x 24" hurdles - place hurdles 24 steps apart and run over hurdles using 3 steps
               between hurdles

3.  Hurdling
     A.  5 x 3-4-3 drill
     B.  10 x 8 hurdles - place hurdles 8.0 meters apart
           a.  Concentrate on quick trail leg
           b.  Concentrate on tight trail leg
           c.  Concentrate on foot of trail leg
     C.  10 x 10 hurdles

4.  Sprints
     2 x 200 meters

1.  Side drills
     A.  Place 10 hurdles 5 steps apart - use skipping motion over side of hurdle
           a.  Lead leg
           b.  Trail leg
     B.  One step over middle of hurdle

2.  5 step drills
     A.  Place eight hurdles 12 steps apart
     B.  Use five strides between hurdles - repeat 10 times
           a.  remember to bring lead leg under body off of hurdle
           b.  remember to push - pull the trail leg into and off of hurdle
           c.  remember to work on arm action into and off of hurdle

3.  3 step drills
     A.  Place ten hurdles 8.0 meters apart
     B.  Use three strides between hurdles - repeat 10 times
           a.  remember to bring lead leg under body off of hurdle
           b.  remember to push - pull the trail leg into and off of hurdle
           c.  remember to work on arm action into and off of hurdle

4.  Blocks
     A.  10 x blocks 1 hurdle
     B.  10 x blocks 2 hurdles

5.  3 x 200 meters