Hurdle Drills
Fence Drills (Every day)
Regular Drills (Regular)
Shortened Drills (Shortened)
Extended Drills (Extended)
Hurdle Workout Schedule
4/4-4/8
Monday
8x150m @ 90%
3' RI
G/JVB: 23" B: 20"
Tuesday
Technique Work
Wednesday
3x500m
15' RI
400 times - G/JVB: 69-71"; VB: 58-60"
Thursday
8xFlying 50s
Drills after run
Friday
Speed Work
30m starts
Varsity: Weight Room
4/11-4/15
Monday
Critical Zones: 2x3x150m @100%
30" RI, 15' RI per set
G/JVB: 24"; B: 21"
Tuesday
6xStarts
100: First 4
300: First 2
Varsity: Weight Room
Wednesday
Pre-Meet
Warm Up, light drills, accelerations
Thursday
Buena
Friday
Shuffle Hurdles
4x2x200m
120m @ 85% w/ shuffled hurdles
80m jog
Fence Drills (Every day)
- Lead – 10xeach leg
- Trail – 10xeach leg
- “Kicks” – 10xeach leg
- Fully Over – 5xeach leg
Regular Drills (Regular)
- Step Overs (1-2’)
- 3-Step (3-5’)
- Skips (8-10’)
- 4-Steps
Shortened Drills (Shortened)
- Step Overs (1-2’)
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Forwards – 2x6h
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Trail – 3x6h each leg
- 6x4h slow (adjust distance accordingly)
- Skips (8-10’)
- Lead – 3x6h each leg
- Trail – 3x6h each leg
- Forwards – 2x6h
- Trail – 3x6h each leg
Extended Drills (Extended)
- Step overs (1-2’)
- Lead – 3x8h each leg
- Trail – 3x8h each leg
- Forwards – 3x8h
- Backwards – 3x8h
- High Knees – 2x8h each leg
- Shuffles (2 up 1 back) – 2x8h each leg
- Over Under’s – 2x8h each leg
- Skips (8-10’)
- 1-Steps
- Trail – 3x8h each leg
- Lead – 3x4h each leg
- Trail – 3x4h each leg
- Fully Over – 3x4h each leg
Hurdle Workout Schedule
4/4-4/8
Monday
8x150m @ 90%
3' RI
G/JVB: 23" B: 20"
Tuesday
Technique Work
Wednesday
3x500m
15' RI
400 times - G/JVB: 69-71"; VB: 58-60"
Thursday
8xFlying 50s
Drills after run
Friday
Speed Work
30m starts
Varsity: Weight Room
4/11-4/15
Monday
Critical Zones: 2x3x150m @100%
30" RI, 15' RI per set
G/JVB: 24"; B: 21"
Tuesday
6xStarts
100: First 4
300: First 2
Varsity: Weight Room
Wednesday
Pre-Meet
Warm Up, light drills, accelerations
Thursday
Buena
Friday
Shuffle Hurdles
4x2x200m
120m @ 85% w/ shuffled hurdles
80m jog