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 | RUNNING | SPRINT | MECHANICS | HURDLES

Zac Clark Zac Clark - Zac Clark is a freelance writer who formerly served as STACK's Custom Content Manager. Prior to joining STACK in 2008, he served as an editorial assistant for USA Hockey Magazine at...
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