To improve coordination and flexibility.


Setup 6 hurdles one after another.
Have your athletes line up behind the first hurdle.

Over, Over Back Drill: Athlete stepping over a hurdle before immediately stepping backwards over the same hurdle.


  1. On the coach’s command, the athletes will step over the 1st and 2nd hurdles using an alternating leg movement.
  2. After stepping over the 2nd hurdle they will bring both feet down and step backwards over the previous hurdle.
  3. They will then bring the other leg back, now with both feet back behind the 2nd hurdle.
  4. They will continue the whole way down like this – 2 hurdles forward, 1 hurdle back, until they get to the end of the line.
  5. After completing a set with the alternating leg movement, they will perform another set, this time not alternating the leg.
  6. They will step forward over the 1st hurdle with their right leg, bring both feet down, then step over the 2nd hurdle with their right leg again.
  7. Next, they will step backwards with the right leg, bringing both feet back behind the 2nd hurdle before continuing forwards again.
  8. Repeat all the way down.

Coaching Tips: 

  • Remind your athletes to stand tall, stay controlled and stay on the balls of their feet.