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: 1×4 with hurdle; 1×4 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.