This hurdles practice plan focuses on building hurdling technique. We’ll introduce a variety of fun drills to help develop strong hurdling fundamentals and apply those skills to match situations.
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Team Warmup (15 Minutes)
Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles
Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run
Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves
Build-Ups: 3 x 80m – 60%, 80%, 80%
Hurdle Drills (60 Minutes)
Ghost Hurdle Drill (15 Minutes): Hurdler runs beside hurdles practicing proper form and technique
Over the Hurdle & Sprint Drill (15 Minutes): Clear low hurdle and sprint 10 meters
First Hurdle Drill (15 Minutes): Hurdler practices technique to the first hurdle
Hurdle Add On Drill (15 Minutes): 5 hurdles at full speed, add on if successful
Team Cooldown (15 Minutes)
Jogging Cool Down (5 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles
200m Walking (5 Minutes): Heel Walk, Backwards Walk
Team Static Stretch (5 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves