How to Use Hurdle Agility Drills

You may think that hurdle agility drills are only for serious track athletes, but you can use these exercises to increase your strength, speed and flexibility. All of those benefits translate into greater fitness and more muscle tone, even if you never plan to actually hurdle.

Instructions

1. Set up a hurdle about 2 feet in front of a wall or fence. Stand on the side of the hurdle. Straighten the leg closest to the hurdle and kick it out so that it extends just above the hurdle height without actually going over the hurdle. Lean forward as you kick out and let your weight propel you toward the wall or fence. Put out your hands to catch yourself and let your foot swing through the kick and scuff the ground. Repeat at least 10 times on each leg. This drill strengthens and stretches your quads and hamstrings.

2. Place your hands on the wall or fence and stand alongside the hurdle. Raise the leg closest to the hurdle, bending your knee at about 90 degrees. Use your hip to rotate your leg up, over the hurdle and back to the ground. Repeat at least 10 times on each leg. This move stretches your hip flexor and strengthens your glutes.

3. Line up six hurdles front to back, with the hurdles touching each other. Stand behind the first hurdle in the line and step over the hurdle, bending your knee at about 90 degrees and using your hip to rotate your leg. Land with only one foot between the hurdles and immediately rotate your other leg over the next hurdle. Repeat this set at least four times. This move improves balance and coordination while strengthening your calves, hip flexors and glutes.

4. Stand on the side of the first hurdle, with your body perpendicular to the line of hurdles. Straighten one leg and kick it up and over the hurdle, making an arc around the hurdle. Think "Rockettes" when you do this move. Move down the line, kicking the same leg over each hurdle. Repeat the line at least twice with each leg. This agility drill strengthens your quads, hamstrings and groin.

Tips & Warnings

• Keep your back straight at all times; bend from the waist rather than hunching your back.

• Keep your hips squared at all times; don't twist your pelvis to do the moves. Rotate your leg from the hip to gain flexibility and avoid injury.

• Adjust the height of the hurdles so that you can perform these agility drills without straining yourself.