Three-Part Mini Hurdle Routine

September 1, 2010 | Featured in the September, 2010 Issue

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Improve force production for sprinting while perfecting proper running mechanics with the following three-part mini hurdle routine.

Adhere to proper sprint mechanics a you move through a row of six mini hurdles. Drive the balls of your feet into the ground underneath your hips and work for limited ground-reaction time. Perform the drills as quickly as possible.

One Foot Between Hurdles

  • Rapidly pump knees, driving one foot into ground between hurdles as you move down row
  • Sprint 10 yards after final hurdle

Sets/Reps: 1x2 with 30 seconds rest

Two Feet Between Hurdles

  • Rapidly pump knees, driving each foot into ground between hurdles as you move down row
  • Sprint 10 yards after final hurdle

Sets/Reps: 1x2 with 30 seconds rest

Single-Leg Cycle

  • Rapidly drive right foot into ground between hurdles as you move down row; keep left leg straight and left of row
  • Sprint 10 yards after final hurdle
  • Repeat on left leg

Sets/Reps: 1x2 each leg with 30 seconds rest

Related Exercises

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...

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