Drills
If any of you have pictures of drills,
or ideas and names of drills could you please e-mail
them to me so that I can include them on this page?
Here are a few drills I've learned and drills people have sent me.
1) TRAIL LEG DRILL
For this drill you need to stand and hold on to something, like a chair. No
hurdles are needed! You bring your trail leg back, up, and around like you
would do if you were going over the hurdle. I recommend three sets of ten
for both legs. This helps not only your form, but helps you
alternate legs. Pictures to illustrate this are at the bottom of the page.
2) LEAD LEG DRILL
Set out 5 hurdles about 1 foot apart. Start at one end and kick your leg
above the hurdle, alternating legs. If you are doing it right, you will
move down the line of hurdles. When you reach the other end, turn around and
come back. Do three rotations.
3) TRAIL LEG SNAP
Set one hurdle out. Put your lead leg over the hurdle and let it touch the
ground. Now lean over like you are in the middle of jumping the hurdle
and snap your trail leg around over the hurdle. Do this until you feel
comfortable. This is an important drill and very good to do daily, or
whenever you have acsess to hurdles.
4)ONE STEP DRILL
Set out 3 or 4 hurdles only a couple of feet apart, so that you can only take one step in between them while running them semi-fast. It is just a good drill to get your technique down and to learn to snap your lead and trail leg down. You have to do that so you can get over the next hurdle.
-Submitted by Anonymous
Here is one drill that works on just bring up the lead leg quickly.
First stand 2 to 3 feet from a strong wall. Bring your leg up to hit the wall as you would be going over the hurdle. Also, do the arm action too while you do this workout.
Submitted by Christopher Schlingmann
This drill is for 300 or 400 hurdlers.
Set up the last 3 or 4 hurdles in the 300 or 400 race.
Start off on your mark, do an all out 3 or 400 and then with what ever energy you have left go over the last 4 hurdles. You tend to run faster when the hurdles aren't there so you'll use up more energy before you get to the last 4. Practicing this will help you have more energy left over.
Submitted by "Cap"
The Northwest Gauntlet
Set up two lanes of hurdles (I'd say about 4 or 5 in each lane.Line them up about a couple feet apart. make sure one lane is facing the other way. Height is important in this drill because when you get tired you might not make it over tall hurdles. Set the hurdles in lane 1 to a height that you can JUMP over.
and in lane 2 set them at your regular 110 or 100 setting. Your 1st move will be to JUMP over the hurdles in lane one. Bring both feet together and hop over them, when doing this make sure you bring your knees up to your chest so you'll have a better chance of makeing it over. If you set the hurdles up right you'll notice that once you've completed the first lane you can just turn around and start the next lane. for this lane you'll be doing your trail leg drills by the side of the hurdle. Jog by the hurdle and practice snapping your trail leg over each hurdle. Do each lane about 4 times and them break then do another set of 4. Its MUCH harder than it sounds.
Submitted by "Cap"
"Winston-Salems"
Starting from the normal start, line position the first hurdle at it's normal mark. the second hurdle is positioned 1 meter beyond the normal position for the second hurdle. The third hurdle is positioned 2 meters beyond the normal position for the third hurdle. And the fourth hurdle is positoned,you guessed it, 3 meters beyond the normal position for the fourth hurdle. From the fourth hurdle, measure out the distance from the start line and duplicate it, this will be your finish/start line. I say finish/start line because in the lane next to the set of four hurdles you set up, set up a row of hurdles facing the opposite way(kind of like shuttle hurdles). You can add additional hurdles using the same formula, but I would try this for now. You now have two lanes of hurdles one facing one way and the second facing the other way. Starting at the start line with a standing start, run the first flight of hurdles. What you will experience is that you have to chop you steps to make the added distance and you will be adding an extra 2 steps. Don't worry, that is exactly what you want to happen. Two things will soon become very apparent, your lead leg and trailing leg both need to be working in unison. Also, you'll discover that you are "stopping and starting" at every hurdle. When you get to the end of the set of hurdles continue through the finish/start line circle around and start back over the second flight of hurdles. A normal workout would be 3 reps of 3 "laps" at a time. I would also then do some 200-400 meter sprints in between. This drill will not only force you to improve your form, it will add enurance to you for later in the race. This also gives you an advantage when running into a head wind, again because you become a stronger hurdler.
Submitted by Anonymous
Jets
What is involved is setting two or more hurdles far enough apart that the runner has to stretch to get one step in between hurdles.
The runner then does a standard trail leg drill, "at speed" between the hurdles. The end result should be an improved trail leg, a good lead leg snap and improved arm position over the hurdle.
Submitted by Keir Delaney, Head Coach HFA Falcons
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