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Hurdle Mobility

Greg Baxter

565 subscribers • 1 video on Filmroom

YouTube

212K views5 recommendations

SprintsHurdlesMobilityWarm-ups and drills

A demonstration of various hurdle mobility drills designed to improve hip flexibility and range of motion.

Hurdle Mobility

Why it's here

5 people recommend this

What commenters say. Recommended as a standard routine for improving hip mobility, flexibility, and hurdle technique.

@tutoriin r/trackandfield • Recommends

On “Please help a new hurdles coach!”

8 years as a hurdler, second year as a coach, I'm not the most qualified person, but I'm at least marginally qualified, so this is what I plan on doing. First week: If you're indoors like we are going to be, I would focus mostly on hurdle mobility stuff for loosening up hips, along with wall drills and slower speed skipping type drills to get them used to hurdles again. Of course, if you're not indoors, this is still probably a good idea, letting everyone get used to the hurdles again (or for the first time) before they attempt to run over them at anything close to full speed. Later weeks: A lot depends on how much time you get them for. There's three kind of practices you can ha…
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@tutoriin r/Sprinting • Recommends

On “Hey there r/sprinting, could any of you help me out? A sprinter wanting to walk-on for his D1 university.”

I don't know exactly how to fix your form, but yeah it could be holding you back. You need a longer, more powerful stride, especially in the 200/400. You can get away with shorter strides in shorter races, but they're less efficient at top speed, so to bring those times down noticeably you will need to fix the form. I don't know exactly how to do that, but I have a couple thoughts... Watch some youtube videos on running form. (note that when that first guy talks about 'arms locked at 90 degrees' he's lying, you can clearly see those guys don't keep their arms at the same angle). It might be a flexibility issue too with not being able to get your knees up high enough. Do some [h…
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@evansschmidtsin r/trackandfield • Recommends

On “there's so many wrong things i'm doing i genuinely don't know where to start. can you guys give me tips on improving pls.”

I’m not a hurdler, but it appears that you have some inflexible hips, Doing hurdle mobility drills would help a lot, with sprinting and getting over the hurdle, link to this video Then that as another person wrote before, try to drive more. Try falling starts, or push up and gos, for 20-30m 6-8 times. (don’t do 8 of each that’s too much overload, 8 total) hope this helps!
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@trackfan92in r/trackandfield • Recommends

On “Hip Mobility Exercises for Sprinting”

link to this video hurdle mobility drills are hip mobility drills, and are easy to do at a track with some hurdles. Each of those drills in this video are good and I have my kids do them for hip mobility and flexibility. Try to keep hips straight when going through these drills. When going under the hurdles, mimic the guy keeping the back up and straight, while getting the butt as low as possible. The girls form in this video is not very good.
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@deven800in r/Sprinting • Recommends

On “ran a 7.3 as a 16 yr old sophomore for my first 60m is that a good starting point? I then ran a 23.7 my first 200m time and 23.8 my second one. What do I need to work on? (guy in blue jersey)”

The biggest weaknesses I see is your flexibility/range of motion. This on top of the fact that youre already running tight makes it so that youre burning thru alot of the gas tank on the first 100m and youre not able to carry your speed thru the curve into the last 50m. Work on hipflexor and hamstring flexibility with something like hurdle mobility drills: [video and make sure to stretch plenty during your cooldowns post workouts. To fix the arms thing think about only driving your arms using shoulder joint, your elbows and wrists stay static. Think "cheek to cheek"
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@DuineSiin r/trackandfield • Recommends

On “any tips?”

Couch stretch is the standard for opening up the hip flexors. I’d also put glute bridges in as a standard warm-up exercise. You could also use some drills to train the pattern such as wall drills like this or steps ups like here or hurdle step-overs like at 50sec here. For all these exercises, make sure you’re not compensating by tipping your pelvis forward and arching your low back. You want to keep your pelvis level or tucked under to work on opening your hip flexor and training your leg extension. To do this, keep your sternum tucked down (i.e. don’t flare your ribs), and keep your abs and glutes engaged to keep the front of your pelvis from dropping down. Hope that all helps. If y…
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@tutoriin r/trackandfield • Mentions

On “Hurdle Technique Drills”

I'm assuming you're a freshman here? I think that's too young to specialize in track, let alone in the hurdles. My recommendation is going to be that you don't train offseason, but that you go out for a fall sport (and winter sport too if you don't have a separate indoor track season). Football is obviously the big one, but soccer would be good too if it's a fall sport where you are. Cross country is kind of the elephant in the room here, and I'm sure many will disagree with me, but I think running cross country is still better than training alone. Just make sure you do some speed stuff along with cross country, like running 2x40m all out with 3 minutes rest 3x a week. You don't have to…
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