All athletic exercises require good technique to perform them. To show you how to build a usefull technique I have introduced a series of basic movement drill videos. These include walking and running transition drills, hurdle walk overs/knee drives drills and jumping drills. Click each picture below to view and download to your video-ipod to take away into your training environment.
Hurdle Walk Overs – Right knee drive, left knee drive and full walk overs
Focus on moving your legs fast and freely, using a big and fast arm action. This exercise is as much about arm technique as leg technique so make sure to remember this. Try placing white tape or arm bands around your wrists so you can easily see if you are driving you arms up to your eye level. Keep an upright body posture through out.
5 Hurdles 3-4 feet apart, waist height. Drive the right knee and step over the hurdle placing the foot straight down on the floor. Follow with the left using a hurdling trail leg action, again placing the foot straight down on the floor. Repeat as fast as possible for all 5 hurdles. This is one rep, perform 3 reps and move on to left knee knee drives. The technique is the same driving the left knee first, perform 3 reps and move onto full walk overs. For the full walk overs, step over each hurdle in one stride placing the foot straight down. All these exercises are good for your running action and hip mobility.
Hurdle Drills – Knee and Straight Leg Drives
Use 5 hurdles up to waist high, 3-4 feet apart. Knee Drives – Using a lateral movement drive each knee lifting the foot over each hurdle. Going over all 5 hurdles and back again is one rep. Do 3 reps and move on to Straight Leg Drives. For the Straight Leg Drives do the same but bring the leg over each hurdle while keeping it as straight as possible. Use a good arm action for both of these drills. Focus on a good posture and moving your legs as fast as you can. These drills are good for establishing rhythm and leg speed. It is good to do this in pairs, on either side of the hurdles, allowing athletes to compete for speed.
Agility, Balance and Co-ordination. All of these are covered in this exercise. Be as quick as you can with the upper body when turning. Keep the legs neat with a high knee action and stay light on your feet bouncing on the ball of your foot. Use 5 hurdle up to waist height. Perform 3 reps clockwise and 3 reps anti-clockwise for one set. 2 – 3 sets will do it.