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
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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