Why You Need To Use Small-Hurdles



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Mini-Hurdles are literally that, very small hurdles that we do both bilateral (both legs), unilateral (one leg), with forward and lateral “hops” to help: Support the Entire Limb Train the athlete to support their entire limb including the knee and ankle joint when off-balance. This is critical in preventing both ankle and knee injuries. Mini-hurdles are a great training tool for developing athletic speed. In a previous article, I introduced some basic mini-hurdle drills that can help you improve your speed.

This article takes two. The mini-hurdle run. By placing mini hurdles at a set distance, we can force and drill an athlete into perfect timing. The video below shows a running athlete I had never worked with before. As he runs, watch his trail leg.

Mini Hurdles provide speed training that focuses on acceleration through fast stride rate/frequency. For best results, set up 10 Mini Hurdles at 3-foot spacing. The Spatial Illusion drill uses 4-foot spacing.

1-Step. The 1 Step is a quick and light run through the hurdles. The mini hurdles serve predominantly as a visual goal, because they actually aren’t tall enough to be challenging as an obstacle.

So you can use anything to perform these drills—cones, tennis. We should maintain our body balance when we are above the hurdles. 3 Things to Consider during Running the Hurdles: When we are about to jump the hurdles, we should lift our waist to avoid the tip of our feet touch or drop the hurdles. We should.

Youth events, depending on the competitors’ ages, generally begin with 30-inch hurdles, so beginners should start with lower barriers. Additionally, the barriers must be light and safe, so the kids won’t be injured when striking a hurdle. Options include adjustable power hurdles, which can generally be set from 6 to 42 inches high.

When you land after clearing a hurdle, your lead leg touches the ground first and your trail leg follows. It’s important that your trail leg doesn’t go too far in front of you — it should land in line with your lead leg. Use this drill to get a feel for where to land with your trail leg.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • What are some ways to increase your soccer skills? I read many great opinions on the net about how Episoketren System will help you improve your soccer game. Has any one tested out this popular training course?

  • Okay I’m a cheerleader and I did hurdles last year and doing it again this year but I wanna get better. Any tips on how to get back in shape for hurdles?

  • Dude’s clearly not a track athlete! Coach King, the ankles should be dorsiflexed when sprinting. You can see the athlete pointing his toes before touchdown. This creates a braking effect that is detrimental to top end speed. Check out the first drill!!

  • Hurdles are great.. so many things you can use them for.. and they do absolute wonders for speed, agility and build great explosive strength in the legs! I picked up a couple of new things here so thanks ��

  • thank for sharing your ideas and effort to make this video.
    as a personal trainer i will add this to my list for my clients work out.
    again thank you

  • My twp boys 8 and 12 both play soccer..Ones a Centre back 12 year old and my 8 year old 8 a midfielder both have been picked to play for Melbourne Victory (Melbourne Australia)youth academy..Are these drills good for both my boys???


  • Stairway step weave is great, kinda similar to jump cut drills just at a different angle and really working that hip movement ill try it out