In this video lesson, Athletics Instructor Saidia Rafel teaches about the hurdle warm up drills to build up your quads and hip flexors in this free hurdling tutorial video.
Video Transcript: SAIDIA RAFEL: "Ok, so now we're here against the wall, where we're going to do some very functional, hurdle-specific exercises that are going to 1) continue to help you to warm up before you start on the hurdles, and 2) there's also some drills that will help you to strengthen up your hip flexors and your quads as well. So we're going to get you started with the warm-up drills that's also going to build up flexibility and range of motion. Because hurdling involves a lot of flexibility and agility when you want to be a good athlete, ok? So first we're going to start with the side to side ones, ok? So what you're going to do is you're going to be on the balls of your feet, as always. Remember, always be on the balls of your feet. And you're going to start with your right leg, and you're going to go in, ok, and then come out, all right? So it's almost like a ballet move, all right? So you want to go in and out, ok? And you're going to do every exercise, each leg, ten times twice, all right? So 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Ok? And you're going to do that with your left leg, as well. So then, turning forward, this way, with your outside leg, you're going to do a similar thing, except you're going front to back, front to back. Ok? That one was for your hip flexors. This one is also for your flexibility, ok, because when you're hurdling, you're moving forward, so you want to also do that. Again, balls of your feet, starting back. 1, 2, and you can even do this, all right? Just let your toes, touch your hand, so that you know that you're always going up equal distance. Ok? All the way until you do 10. Ok, so now we're doing the hurdle drills that are going to be building up strength as well as flexibility, ok? So this one is some good hip flexor exercises. Starting with, what you want to do is, you want to face the wall, all right? And again, on the balls on your foot, we're going to do a trail-leg exercise. And for those of you who might not know what a trail-leg is, there's two legs in a hurdling race: there's the trail leg and the lead leg. So if you don't know which one is which for you or your athlete, just hang on a moment and I'll go ahead and explain to you how you can find out and help determine which leg would be your lead leg and which one is your trail leg, and what purposes they serve in hurdling. OK? So check it out. All right. So you want to get on the balls of your feet. And then for the trail leg, you always want to start leaning forward, ok, bringing that trail leg up. My trail leg is my right leg, ok? So you bring it up, you cock it to the side, you want to flex your foot to the side, as well. That's called "Dorsey flexing," ok? So you want to flex it to the side, just like this, all right? Up, side and over, ok? And when you bring it over, you want to snap that leg down, ok? So this is just a drill, you want to do about ten times, 1, 2, 3, 4, 5, and you just do that ten times. You go over to the other side, do the same thing with your lead leg. My lead leg is my left leg. It changes person to person which one's the lead, which one's the trail. In my case, my lead leg is my left leg, but I'm also going to practice the trail-leg drill with my lead leg. Whatever you do with one leg, you want to do with the other leg, ok?"