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B. FORWARD HURDLE HOPS – QUICK FEET – OVER AND BACK
Purpose: To develop explosiveness, speed, coordination and balance.
Procedure:
Stand facing a series of 6-8 Hurdles at 12" high and one YD
apart.
Explosively step over the first hurdle, right foot then left.
As you clear the hurdle, take two quick steps on the ground then step
over the next hurdle.
As you come down over the second hurdle, take two quick steps on the
ground, then step back over the second hurdle and take two quick steps
on the ground.
Step back over the second hurdle and then over the third.
When you reach the fourth hurdle perform quick step over and back
routine.
Perform the quick feet over and back routine on every other hurdle.
Key Points:
- Get the rhythm of "Step-touch-touch-Step-touch-touch"
- Perform the drill at close to full running speed.
- Imagine the floor to be hot coals. Get your feet off the ground as
quick as possible.
- Swing your arms as you were running and bring knees high to hip
height.
Variations:
- Explode into a 15YD sprint after series.
- Vertical jump after clearing last hurdle, then explode into a sprint.
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B. LATERAL HURDLE HOPS – QUICK FEET – OVER AND BACK
Purpose: To develop explosiveness, speed, coordination and balance.
Procedure:
Stand laterally to a series of 6-8 Hurdles at 12"-18" high and one YD
apart.
Explosively step over the first hurdle, left foot then right.
As you clear the hurdle, take two quick steps on the ground then step
over the next hurdle.
As you step over the second hurdle immediately step back over it, then
over again and on to the third hurdle.
Perform the quick feet step over and back on every even number hurdle.
Key Points:
- Get the rhythm of "Step-touch-touch-Step-touch-touch"
- Perform the drill at a fast pace.
- Imagine floor to be of hot coals. Get your feet off the ground as
quickly as possible.
- Swing your arms as you were running and bring knees high to hip
height.
Variations:
- After clearing the last hurdle, turn and explode into a 15YD sprint.
- Vertical jump after clearing the last hurdle, then explode into a
sprint.
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© Copyright 2004 Gregory A. Werner
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