Drills for Adjustable Speed Hurdles by SKLZ
When you first see a mini or micro hurdle, it looks pretty simple, pretty tame.However, the hurdle is one of the best tools available for training a variety of athletic movement skills.Drills can be conducted with the hurdles that postiviely affect linear speed, lateral speed, change of direction, and jumping.Hurdles are available in many different shapes and sizes, but generally speaking, you will find most companies carry a sixinch hurdle or a twelveinch hurdle.For many of the drills on this tutorial, the size of the hurdle is irrelevant.
In fact, often times we use a mix of both sizes within a single drill just to give the athlete a little extra variety to deal with.However, with that being said, here are a few guidelines to consider when choosing hurdle sizes.First, when conducting drills in the linear speed section of this tutorial, an athlete should be able to clear the top of the hurdle by at least six inches when standing with his thigh parallel to the ground, knee bent at a 90degree angle, and his toe pulled towards.
His shin.Any less than this and the athlete should choose a smaller hurdle.Second, when an athlete moves laterally, his feet stay relatively close to the ground.Thus, when performing drills from the lateral speed section of this tutorial, the micro hurdle is usually the best choice.Finally, any time the athlete has trouble with the drill for any reason, the height of the hurdle should be decreased.Often times, the athlete begins to focus more on clearing the hurdle than the technique of the drill.When this happens, simple use a smaller hurdle or no hurdle at all until the athlete gets comfortable with.
The drill.This drill is called the sprint progression.It involves three levels, and is designed to mimic the increase in stride length that takes place during a sprint.The first level of this drill requires ten hurdles to be set up in a straight row.The distance between the hurdles should be equal to approximately one walking stride of the athlete.The athlete will choose one of his legs to be the lead leg, and then will sprint through the hurdles.In other words, the athlete will always lead over each hurdle with the same leg.In this demonstration, the athlete is leading with.
His left leg.Even though it is not shown in this demonstration, equal repetitions should be performed leading with the right leg as well.When the athlete has become comfortable with level one of the sprint progression drill, he can then move on to level two.This involves taking the final seven hurdles and increasing their spacing to a distance equal to two walking strides of the athlete.The athlete now runs through the hurdles just the same as before, driving the knee of his lead leg over each hurdle, maintaining an upright posture and keeping his upper body in rhythm with his.
Lower body.However, when the athlete gets past the first three holes, he must now increase his stride length.Note that the athlete is not allowed any additional steps to get through the longer holes.The idea is for the athlete to smoothly transition from using short, quick strides in the first three holes, to using mediumlength quick strides in the final six holes.The third and final level of the sprint progression drill involves taking the last three hurdles and increasing their spacing to a distance equal to four walking strides of the athlete.The same technique of sprinting through the.
Hurdles and leading with the same leg applies in this configuration as well.The athelete now has two points where he must increase his stride length to keep up with the spacing of the hurdles.Just as in level two, the athlete is not allowed any additional steps to get through the longer holes.The athlete's goal is to smoothly transition at each point the hurdle spacing increases, and to pick up speed throughout the sprint.The athlete will know that he has performed a perfect repetition on this drill when he.
Shoots out of the last hurdle at full speed.This drill is called front back hops.Here, the athlete stands facing a hurdle.The athlete hops over the hurdle with both feet so that he lands in a position where the hurdle is to his back.The athlete controls his body, and then hops backwards in the same way.The goal is to perform a set number of hops in as little time as possible, or to perform a maximum number of hops in a set period of time.As an athlete becomes accustomed to the motion.
Of front back hops, he can then perform the drill on one leg.This slight variation requires a great deal more balance and body control by the athlete.Because athletes are less explosive off one leg than two, a smaller hurdle or obstacle may be used on this variation.The hurdle maze is a fun drill that involves placing the hurdles in a twistedlooking configuration that the athlete must hop through with both feet.As the athlete hops through the hurdles, he always faces forward.This forces the athlete to perform hops to the front, as well as to.
The left and right.The athlete should keep his feet together throughout the entire repetition, and should aim to both leave the ground and strike the ground with both feet at the same time.The athlete's goal is to spend as little time on the ground as possible by quickly springing off the ground with each hop.When an athlete reaches top speed, the upward drive of the knee and total body rhythm are extremely important.This first drill is called the dead leg, and it targets these two components of top speed sprinting.To perform the dead.
Leg drill, hurdles should be placed in a row with about two feet of separation between each hurdle.The athlete then stands at the first hurdle with one leg positioned inside the hurdles, this is the lead leg, and one leg positioned outside the hurdles, this is the dead leg.The athlete then steps over the first hurdle with his lead leg.The leg should be brought up to a position where the thigh is parallel to the ground, the knee is bent at 90 degrees, and the toe is pulled towards the shin.This.
Is known as a sprinter's leg.The foot and knee should pass over the hurdle at the same time.The foot of the lead leg then claws down at the ground, strikes directly under the athlete's hips, and pulls the athlete forward.The dead leg remains in a straight, locked position, and simply slides forward.Note that the athlete keeps his weight on the front of his foot on the dead leg, and that the dead leg is always in a position slightly behind the lead leg.The athlete should maintain an upright posture.
During this exercise, and should allow his arms to fall into rhythm with his lower body.Since this drill essentially targets only one leg at a time, equal repetitions must be performed with both the right and left legs.The icky shuffle involves setting up the hurdles in a staggered configuration so that all of their crossbars run in the same direction.The athlete begins to the left of the first hurdle and steps over it with his right leg, and then with his left leg.The athlete then steps to the outside of the second hurdle with his right leg, picks up his left leg,.
And steps to the inside of the second hurdle.The right foot is then brought to the inside of the second hurdle, and the pattern is repeated to the end of the hurdle configuration.This drill should start off slow until the athlete gets the rhythm.At that point, the athlete can speed it up and produce some rapid foot contacts.Lateral hops work the same way as front back hops, except that the athlete is hopping laterally over the hurdle.Both feet should leave the ground and strike the ground at the same time.
On this exercise.Again, the focus is on quickness off the ground.As you have probably guessed, lateral hops can also be performed on one leg as well.Because singleleg movements tend to be more difficult than doubleleg movements, we have substituted the 12inch mini hurdle with a 5inch micro hurdle in this drill.Remember that any time singleleg drills are being performed, an equal number of repetitions must be performed on the right and left legs.The dead leg isolates a single leg, and teaches the motion the leg should go through when passing over a hurdle.This next drill takes.
That motion and allows the athlete to apply it while using both legs in a running motion.The hurdles remain in a straight row with about three feet of separation between them.The athlete performs this drill by starting five to ten yards behind the first hurdle.The athlete should aim to maintain this leadin sprint speed throughout the hurdle configuration.As the athlete runs through the hurdles, one leg will always lead over each hurdle, and one leg will always trail over each hurdle.Equal repetitions will be performed with each.
Leg serving as the lead.Each time the athlete steps over a hurdle, his leg should be in a sprinter's leg position where his thigh is parallel to the ground, knee bent at 90degrees, and toe pulled towards the shin.Again, all of the action with the leg takes place in front of the body, and the knee and foot should pass over the hurdle at the same time.An upright posture should be maintained throughout the sprint, the arms should fall into rhythm with the lower body, and all of the athlete's body weight should.
Be on the front of his feet.Here the athlete begins by straddling the first hurdle.The athlete then hops in the air to the second hurdle, and lands in a position where he is straddling that hurdle.The athlete should aim to spend as little time as possible on the ground, and should spring off the ground as soon as he comes into contact with it.A lowtotheground, flatback position should be maintained when performing this drill.Such positioning will help the athlete react more quickly off the ground, and will condition.
The athlete to maintain this ready position at all times during athletic movement.The straddle hop drill can be made more difficult by turning it around and performing it in reverse.Again the athlete must maintain a low crouch position, and should react quickly off the ground.As the athlete hops in the air, he must look down to locate the next hurdle so he can land in a position straddling that hurdle.Even though very little has changed in this version of the exercise, it requires a great deal more body control and concentration.
Speed and Agility Drills with NFL Players
Travelle gaines i'm travelle gaines, director and founder of the performance gaines training program.Saq, for people that don't know, is speed, agility, and quickness.It's pretty much, for the most part, the core way to talk about performance training.Today, basically we have a workout to work on their agility, their sidetoside quickness.Sherman armstrong i focus on speed, just straight speed, so i get all the athletes and i get them faster.That's my job.Travelle gaines not much resistance here, but let's go quick steps.Ready go! keep.
Those elbows back and forth, keep the feet quick! sherman armstrong it's to work on their technique, work on their acceleration, their maximum speed, top speed.Chastin west now we're just doing some lateral speed work, a super set of squat jumps, and just working it, working from a five to a five shuttle.You just want to go with the technique first, and then start jacking it up a little bit, but technique is the most important thing.Juan walden skill products, the hurdles, the ladders, we use all of that stuff to build.
Speed.The footwork, the agility, and then every position coach does his own thing.I do a lot of hand placement drills, hip dropping drills, as far as coming out of your route.Different drills we do, can keep you from a oneyear career to a sevenyear career.Travelle gaines speed training, agility training, and quickness training are pretty much the quotabellum of training grade athletes.Some of the athletes that i've been able to work with have been reggie bush, chris johnson, marshawn lynch, marcus trufant, just a lot of really good athletes.Sherman armstrong this facility is only geared.
More towards the athletes.Travelle gaines keep those hands where they should be! right here! there we go.Sherman armstrong where we're at with performance gaines, getting a lot of professional athletes that are already at that top, the hurdles allow us to now take the drills that they've been doing and make them even harder, and challenge them even more.The hip flexors are one of the most important muscles for an athlete, because whenever you lift your knees, you're using your hip flexors.To add resistance to that through the lateral resistors, that is huge.
Hurdle Drills For Soccer
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Soccer Training Drills Soccer Training Agility Cone Hurdles
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Footballsoccer drills speed and agility,Great speed and agility drills dont forget to subscribe this channel music cephalopod kevin macleodincompetech licensed under creative. Central workout 061010,A portion of my workout with some members of the central high school football team shown here are a few med ball and hurdle drills. Reach your fastest running speed with quick feet hurdle step over drill,Skbandstrainingreachyourfastestrunningspeedwithquickfeethurdlestepoverdrill to perform the hurdle step over drill athletes will need a set.
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1 STEP MINI HURDLES SPEED TRAINING
1 step mini hurdles speed training,Develop a fast first step and quick turnover when using the king sports hurdles see more at s4h8d9 for more drills check out our other playlists. Crossover mini speed hurdles training drill,Increase your lateral movement and agility by accelerating through the king mini hurdles see more at s4h8d9 for more drills check out our other. Hop mini hurdles speed training drill,Plyometrics are vital to explosiveness and acceleration hop through the hurdles for a quick burst see more at s4h8d9 for more drills check out our.
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Advanced speed training football specific hurdle drill,Advanced speed training football specific hurdle drill designed to develop lateral speed and football specific technique. Agility cones agility cone hurdle soccer training drills,Agilityexercises fun with agility cones agility cone hurdles for soccer training give you a variety of speed and quickness workouts use the.