I posted this in another thread but anyhow,
what do you sprinters do in your hurdle mobility circuts after a tempo session?
Mine is set up like this… sorry if some arent explained efficently… feel free to ask questions…
Hurdle Mobility (5 hurdles) each drill is done 2x
1-same lead leg over each hurdle
2-same drill as above but switch lead leg (right instead of left)
3-long steps over every hurdle different lead leg each time
4-over-unders (step over hurdle… sideways lunge under next hurdle) then switch /other side
5-over -over- back -back -hard to explain ( left leg over right leg over right leg back left leg back)
Quika i do the same except over over back, i don’t go back again. I also use 5 hurdles. Ten hurdles and i think i couldn’t walk. I use the hurdles showing one peg up whatever that is 33"??? plus i also do these things i think my coach called rain dances. i know they need to be seen.
I do the same type of thing. But I also have some other drills my “coaches” made us do:
Sideways lunges back and forth under the hurdles for 30 sec.
Straight-leg/high knee…hard to explain…you put up 6-10 hurdles. Start with the first one with a height where you have to completely straighten out your leg to over it, and set up the next one where you can just high knee it over (with HIGH knees). It usually is 5 notches for the high one, 2 for the low if you get where I am going. Repeat this pattern of high low setup for all hurdles. You should finish with a low hurdle. Then, going sideways, go over each hurdle, start off with your right leg and go straightleg over the high, high knee over the low and go all the way down, then go on the other side and go back. You really need rhythm for this one, but it is fun. All the hurdles should be touching.
Sideways stepping over the hurdles…Set up 5 hurdles at just above waist height. Stand right next to the first one facing with your side to the hurdle. Put your front leg over and follow with the back leg and go over each hurdle and then go back. Again this one involves rhythm but it is fun again. You want the hurdles separated enough to fit through, but not so much where you are reaching. It will take you awhile to find the right spot.
Your first drill “the sideways lunges”
I like that idea…Must get the quads and hip flexors nicely.
How many hurdles do you use for that one and how fast do you move? And how many sets?
No comments on external/internal balance? Or proprioception changes based on strength training and postural considerations? So much in that brain of yours…enjoy your fun in the sun…Portland aint too warm.
Originally posted by QUIKAZHELL Your first drill “the sideways lunges”
I like that idea…Must get the quads and hip flexors nicely.
How many hurdles do you use for that one and how fast do you move? And how many sets?
You simply use one hurdle and go through and back it as many times as you can in 30 sec. We usually do 2 sets as your quads and hips do fatigue pretty quickly from this one. Good drill, though.
I’m sure I can’t word things quite as eloquently as Kebba, but I’ll share a little about what I do. Like Clemson alluded to, hurdle mobility (HM) is great for balance, proprioception, dynamic flexibility, adjusting fascia, etc. I often use it as a very theraputic training modality. Of course, for youngsters in the preseason, it is also strength work.
With the one series, many different stimuli may be applied to the body. In one week, I may do hurdle mobility 3 times and do it differently each time. For example, I may do 2-3 sets of 6 hurdles right after the warm-up on a Tuesday (recovery day) to help adjust fascia after Monday’s Accl. Dev. and squating. Thursday, I may do HM 2x10H holding a MB straight in front to change the athlete’s center of gravity and affect balance/proprioception/posture. Saturday, I may have them do 2x10H after doing Intensive tempo/Sp.End (whatever that Sat’s workout may be). This will do a couple things. 1) begin the recovery process after a difficult workout. 2) stress balance/proprioception/posture in a fatigued state. and 3) it applies a different stress to the body to adapt to when one is fatigued compared to being fresh.