Exercise of the Week: Explosive Mini-Hurdle Start

STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Explosive Mini-Hurdle Start

Who Does It

Andy Dalton, Cincinnati Bengals QB

Sports Performance Benefits

Stepping over the mini-hurdle reinforces a high knee drive and a long stride, so you can put more force into the ground and accelerate faster. It also helps you maintain a forward lean position, which is optimal for driving backward into the ground.

How To

  • Assume a three-point stance with a mini-hurdle positioned about 6 inches in front of your forward foot.
  • Explode out of your stance, drive your rear leg forward and step over the mini-hurdle.
  • Sprint for three to four strides.

Sets/Reps: 1x4 with hurdle; 1x4 without hurdle 

Coaching Points

  • Drive your foot into the ground to propel your body forward.
  • Create momentum by not leaning back
  • Stay low and maintain a forward lean.

Topics: SPEED TRAINING | EXERCISE OF THE WEEK | EXERCISE | SPORTS | SPRINT | STRIDE | STANCE | FASTER | SPORTS PERFORMANCE | CINCINNATI BENGALS

Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK, and has been with the Company for over six years. A certified strength and conditioning specialist (CSCS) through the NSCA, he's worked with hundreds of elite performance experts to create articles and videos to educate STACK's audience with safe and ef
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