Three-Part Mini Hurdle Routine

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

Topics: TRACK & FIELD | SPEED TRAINING

Zac Clark 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 at the USA Hockey national headquarters...
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