Mechanics drills

Use Hurdles to be placed 2 feet apart.

1. Single Dead Leg Run

Start with one foot, for example the right foot just inside the first obstacle and the left

leg just below 90 degrees with the toe pointing upwards. The foot passes just over the

obstacle and is then brought down quickly to the surface. The left leg stays straight in a

locked position and swings forwards keeping in line with the obstacles. Work both

sides and increase the speed when the technique is mastered.

2. Pre-Turn (6,8,10 hurdles)

Stand sideways on and lead with the left or right shoulder. The back foot must not crosses the front foot, while the front foot should just clear each obstacle. The arms should be at 90degrees, with proper movement mechanics. The shoulders should relaxed and the core strong. Do not sink into the hips and focus on keeping the shoulders and hips square. Do not use a high knee lift.

3. Left and Right Leg Lead

Lead with the left leg over each obstacle, taking one step in between each. Repeat using a right leg lead.

4. Lateral Steps (use hurdles 7” in height)

Keeping the hips square. Take lateral single steps over the hurdles. Focus on good arm mechanics. Stay on the balls of the feet, push off of the outside foot, and do not pull with the lead foot.

5. Jump (using 12” hurdles)

• Single jump over the obstacles with both feet together.
• Single jump and back.
• Multiple jumps- Focus on maintaining a good arm swing, do not lose your rhythm.
• Lateral jumps- the movement is a sideways action but the mechanics remain the same.
• Jump twist in the air.

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