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Dos Pueblos Track and Field
Hurdle Drills 

Fence Drills (Every day)
  1. Lead – 10xeach leg
  2. Trail – 10xeach leg
  3. “Kicks” – 10xeach leg
  4. Fully Over – 5xeach leg

Regular Drills (Regular)
  1. Step Overs (1-2’)
  2. 3-Step (3-5’)
  3. Skips (8-10’)
  4. 4-Steps 

Shortened Drills (Shortened)
  1. Step Overs (1-2’)
  2. Lead – 3x6h each leg
  3. Trail – 3x6h each leg
  4. Forwards – 2x6h
  5. Lead – 3x6h each leg
  6. Trail – 3x6h each leg
  7. Trail – 3x6h each leg
  8. 6x4h slow (adjust distance accordingly)
  9. Skips (8-10’)
  10. Lead – 3x6h each leg
  11. Trail – 3x6h each leg
  12. Forwards – 2x6h
  13. Trail – 3x6h each leg

Extended Drills (Extended) 
  1.  Step overs (1-2’)
  2.  Lead – 3x8h each leg
  3. Trail – 3x8h each leg
  4. Forwards – 3x8h
  5. Backwards – 3x8h
  6. High Knees – 2x8h each leg
  7. Shuffles (2 up 1 back) – 2x8h each leg
  8. Over Under’s – 2x8h each leg
  9. Skips (8-10’)
  10. 1-Steps
  11. Trail – 3x8h each leg
  12. Lead – 3x4h each leg
  13. Trail – 3x4h each leg
  14. 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
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