Hurdle Warm Ups And Drills To Get Better
Hurdling is more than just running, so learn about hurdle warm-ups and drills to get better. Hurdlers have to do more technical work than distance runners in order to get better. Hurdlers also have to build a substantial amount of muscle. Hurdle warm ups and drills should be done at least twice a week and before each race. You can combine the following hurdle drills to make an entire hurdle warm-up.
In order to learn about hurdle warm ups and drills to get better, you will need:
- Access to a 400 meter track
- Access to a football field (optional)
- Running shoes or spikes
- Butt Kicks. Butt kicks are an effective hurdle drill to improve leg turn over and form. Practice by running in place. Kick your heel to your butt. Now try to do this while actually running. Run and do butt kicks for 100 meters. Rest for a few seconds and repeat two or three times.
- Hurdle High Knees. Do regular high knees for 50 meters. Stride out for 50 meters with increasing speed. This hurdling drill is most effective if you have access to a football field. Repeat this two to three times.
- Modified Hurdler Stretch. Hurdlers have to be flexible, and this hurler warm up will help you to become more flexible. Start in the hurdle stretch position with one leg in front of you and your other leg bent and tucked behind you. Pump your arms as if you were running, then take one arm and reach for your toe. Pump your arms again and use your other arm to reach for your toe. Do one minute and then switch legs.
- Lead Leg Drill. Position a hurdle slightly lower than your race height (approximately 33'' to 39"). Next visualize yourself attacking the hurdle. Snap your lead leg over the hurdle. Practice good form and lower your leg to the ground.