Exercise of the Week: Explosive Mini-Hurdle Start

Learn how to perform the Explosive Mini-Hurdle Start, a drill that Bengals QB Andy Dalton performs to increase his speed on the gridiron.

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.

Photo Credit: Getty Images // Thinkstock

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