In this video lesson, Athletics Instructor Saidia Rafel teaches the hurdle bounding drill to help you increase your hurdle agility in this free hurdling video tutorial.
Video Transcript: SAIDIA RAFEL: "Alright, so now I brought you over to the grass where I'm going to show you some basic plyometric movements and what plyometrics are is just pretty much the body's way of developing core strength and agility and movements that are the foundation for events such as hurdling, long jumping, triple jumping, high jump, pole vault, you can transfer it over to volleyball. Volleyball players also do plyometrics, basketball players. Anything that can that is going to give you that vertical lift and movement as well as a horizontal motion for events like the hundred meter hurdles, long jump, triple jump. Okay, so the first one were going to do is called bounding and what bounding is, is your pretty much doing just that. Opposite arm, opposite leg action where it's almost like a leap, but your also trying to get vertical motion as well. Then were also going to do ups and downs and ups and downs are simply, if you recall the A skip, like the A skip except your going to be going up in to the air and your going to have that arm action bringing you up and a lift, okay. So when your doing the boundings, the first one that I showed you, that in itself can be a work out in itself. So let's say for example you have a workout regiment where your training your athlete Monday through Friday. Well on Wednesday if you want to get them off the track for a little bit, bring them on the grass and have them do some plyometric workouts. So the first set of workouts you can have a hundred meters of bounding up and back without any rest. I know it sounds merciless, but it's actually a very strong core developing workout that you could do. Then with the ups and downs you really only want to do about forty to fifty meters of that, up and back six times. Then there is also another set plyometrics that I'll show you on the stairs after this exercise here."
In this course, Athletics Instructor Saidia Rafel gives 13 video lectures on Hurdle Agility Drills & Tips for Great Hurdling. Learn hurdle agility drills and tips for great hurdling from expert hurdler Saidia Rafel. Saidia will teach you A skip hurdle drills, how to warm up for running the hurdles, and the karaoke hurdle drill. She will give you free expert tips for great hurdling such as how to determine your lead leg, how to alternate steps when running the 110m hurdles and the 400m hurdles, and how to stay hydrated when hurdling.