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Hurdle Drills High Knee Lifts   Reps: 3 x 30m   Purpose Develop knee drive Develop coordination   Teaching Points Take Hips Tall position. Alternating legs, drive knees up as high as possible while walking. Gradually increase pace from walking to jogging. Jog/skip back to start.     Points of Emphasis:   Stay on balls of feet Maintain a slight forward body lean When to Use: Warm-up         A - Skips (both with and without hurdle)   Reps: 2x each leg   Purpose Develop quick leg action — drive up/drive down Develop consistency in proper foot strike Develop hurdling rhythm   Teaching Points with Hurdle Place 8-10 hurdles, about 1.8-2.4 meters (6-8 feet) apart. Take Hips Tall position; begin skipping 1 meter (3-4 feet) from first hurdle. Skip over side of hurdles, driving one leg. Jog back to start, repeat with other leg.   Teaching Points without Hurdle Take Hips Tall position, begin skipping. Drive knee up and heel to buttocks. Make a short cycle with leg. Drive down leg quickly to ball of foot. Alternate legs. Jog back to start.   Points of Emphasis:   Focus on knee-up toe-up heel-up action Extremely quick up-down of leg Foot is flexed When to Use: Warm-up; Great for sprinters too       B - Skips (both with and without hurdle)   Reps: 2x each leg   Purpose Develop quick leg action — drive up/drive down Develop consistency in proper foot strike Develop hurdling rhythm   Teaching Points with Hurdle Place 8-10 hurdles, about 1.8-2.4 meters (6-8 feet) apart. Take Hips Tall position; begin skipping 1 meter (3-4 feet) from first hurdle. Drive bent leg up, atop hurdle. Extend leg from knee, drive leg down on ball of foot. Go over hurdle with every other skip. Jog back to start, repeat with other leg.     Teaching Points without Hurdle Take Hips Tall position, begin skipping. Drive knee up and heel to buttocks. Extend leg from knee and drive leg down on ball of foot. Alternate legs. Jog back to start.     Points of Emphasis:   Lead with knee, then extend leg Foot is flexed Leg drive down is very quick When to Use: Warm-up; great for sprinters too       C - Skips   Reps: 2x each leg   Purpose Develop quick leg action and extension Develop consistency in proper foot strike Develop hurdling rhythm   Teaching Points Place 8-10 hurdles, about 1.8-2.4 meters (6-8 feet) apart. Take Hips Tall position; begin skipping 1 meter (3-4 feet) from first hurdle. Bring trail leg up and over hurdle with every other skip. Jog back to start, repeat with other leg.   Points of Emphasis:   Focus on tight trail leg action Extremely quick pull-through of leg Foot is flexed When to Use: Warm-up       Take Off Sensation Drill   Reps: 3 x 30m   Purpose Develop the feel and rhythm of low take-off angle in hurdling   Teaching Points Take Hips Tall position facing coach or teammate with hands on their shoulders. Coach/teammate holds leg just below bent knee. Coach/teammate gradually takes backward steps, lifting lead leg knee. Athlete ends in forward-leaning Hips Tall position.     Points of Emphasis:   Stay on balls of feet Maintain a slight forward body lean When to Use: Warm-up, early in training season       Trail Leg Lifts   Reps: 10x each leg   Purpose Increase flexibility in hip joint Develop trail leg sensation with forward lean   Teaching Points Sitting in hurdle seat position, lift trail-leg knee as high as possible. Reach for lead-leg foot with trail-leg side arm. Drive lead-leg arm back in sprint position. Switch legs and repeat.   Points of Emphasis:   Body is in correct hurdle position Maintain proper form When to Use: After warm-up       Trail Leg Windmill   Reps: 2 x 10 each leg   Purpose Develop correct trail leg action and recovery Increase flexibility   Teaching Points Take Hips Tall position, lean against wall or fence for support. Drive trail-leg knee up and through arm pit. Foot is flexed and in sprint position after knee comes through.   Without Hurdle   With Hurdle     Points of Emphasis:   Keep the heel tight against thigh Pulling of knee up and forward Foot remains flexed throughout movement When to Use: Warm-up       Trail Leg Walk/Skip Over Drill   Reps: 8 x 5-12 hurdles   Purpose Develop proper hurdle mechanics under controlled conditions Develop quick, cyclical action of trail leg   Teaching Points Place 5-12 hurdles, 3 meters (9.8 feet) apart. Take Hips Tall position; walk over hurdle with trail leg as quickly as possible. Begin to skip over hurdle once the walkover is mastered.     Points of Emphasis: Correct trail leg and arm action When to Use: Throughout season as warm-up or technique session       Stationary Trail Leg Drill   Reps: 2 x 10   Purpose Develop quick, cyclical action of trail leg Maintain tightly tucked trail leg Increase flexibility   Teaching Points Take Hips Tall position, facing hurdle so that outside edge intersects body midline. Lead leg is placed slightly to the outside and in front of hurdle. Drive trail leg quickly up and forward through arm pit, tight to the body.     Points of Emphasis: Heel to buttocks When to Use: Throughout season as warm-up or technique session       Lead Leg Lifts   Reps: 10x each leg   Purpose Increase flexibility in hip joint Develop lead leg strength   Teaching Points Sitting in hurdle seat position, lift lead-leg knee as high as possible. Switch legs and repeat.   Points of Emphasis: Body is in correct hurdle position When to Use: Warm-up       Lead Leg Wall Drill   Reps: 10x each leg   Purpose Develop lead leg action   Teaching Points Take Hips Tall position facing wall or fence. Drive lead leg, brushing wall with ball of foot. Switch legs and repeat.   Points of Emphasis:   Lead with knee drive Lead-leg foot is flexed Body is in tall sprinting position When to Use: Warm-up       Lead Leg Tapping Drill   Reps: 10x each leg   Purpose Increase flexibility   Teaching Points Set hurdle height 30-84 centimeters (12-33 inches), depending on athlete skill level. Take Hips Tall position 15 centimeters (six inches) from hurdle. Position lead leg next to hurdle in front of body. Bend lead leg, drive knee up. Bring leg across hurdle top and place on other side of hurdle. Move leg back and forth rhythmically.     Points of Emphasis:   Heel to buttocks Body is tall When to Use: Warm-up

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