Squats exercise

*Strengthening your lower limbs muscles is important, specially your hamstrings and quadriceps. To be a fast hurdler you need to have strength, stamina, and muscle endurance. Doing squats exercises will create muscle hypertrophy and will help you prevent muscle fatigue during your race. Overall this exercises you make you faster and stronger.

Trail leg drill

*Your trail leg needs to have a smooth range of motion above the hurdle, in this drill you will be implementing muscle memory therefore making it easier for you to get over the hurdle with the right form. In this drill you will be bringing your trail leg over the hurdle using the right form, a way of practicing in details without having to be going at full speed over the hurdle.

Lead Leg Drill

Being able to explode and have a good lead leg form in very crutial, you can put a hurdle infront of a wall but if you're home and still want to practice you can simply place a chair infront of a wall. This exercise focuses on muscle memory by doing this exercise you are teaching your muscles the biomechanics of bringing the lead leg up using your quadriceps and at the same time focusing on the running form.

Amature video

Pro Video

Increase speed

*Obviously in a hurdle race you want to go as fast as possible using our fast-twitch muscles, to increase your speed it is important to have the right running form, it's also important to not overstride, and keep the form while running over the hurdle

*In this demostration my right leg will be my lead leg and my left leg will be my trail leg, but that can change deppending on the hurdler.

Lead Leg

*After obtaining enough velocity and have approach to the hurdle the right distance, push off the floor with your trail leg using you quads, gastrocnemius, and soleus to mane a few muscles. In my case it would be my left; some hurdlers use the other leg.

*You push off with your trail leg and bring your other leg, which is the lead leg, in my case my right, foward and make it straight, parrallel to the ground, aiming just above the hurdle.