Mini Hurdle Drills

Purpose

Mini hurdle work develops:

• Coordination

• Rhythm

• Balance

• Stiffness

• Elasticity

• Running economy

The goal is not to move as fast as possible.

The goal is to move efficiently and with control.

Mini hurdle work is typically performed on Aerobic Development Days.

2 Sets of each

Single Leg Hops (each Leg)

Hop over the hurdles on one leg.

Focus

• Balance

• Stability

• Foot strength

• Ankle stiffness

Coaching Cues

• Stay tall

• Land softly

• Minimize side-to-side movement

Double Leg Hops

3 hurdles

Hop over the hurdles using both feet together.

Focus

• Elasticity

• Quick ground contact

Coaching Cues

• Stay tall

• Spend minimal time on the ground

• Bounce rather than jump

1-2-3s

Through entire hurdle line

Pattern:

1-2-3 between each hurdle

Repeat through the hurdle series.

Focus

• Rhythm

• Coordination

• Footwork

Coaching Cues

• Stay smooth

• Maintain rhythm

• Do not rush

1-2s

Through entire hurdle line

Pattern:

1-2 between each hurdle

Repeat through the hurdle series.

Focus

• Rhythm

• Coordination

• Ground contact

Cues

• Stay relaxed

• Keep movement smooth

Bounds

Spread hurdles

Increase spacing between hurdles.

Bound through the series.

Focus

• Power

• Elasticity

• Running mechanics

Cues

• Drive forward

• Stay tall

• Cover ground efficiently

Frog Hops

Spread hurdles

Perform frog hops through the hurdle series.

Focus

• Strength

• Power

• Hip mobility

Cues

• Land softly

• Maintain control

• Use hips and glutes