In this video lesson, Athletics Instructor Saidia Rafel teaches some hurdle agility drills for your lead leg and trail leg.
Video Transcript: SAIDIA RAFEL: "Now, after you have determined which leg is your lead leg and which leg is your trail leg you want to do some lead leg trail leg exercises over the hurdles. We're taking everything we've built up from the wall, from our drills earlier to here, where all the action is. We're going to start with some walking drills and then we'll do some skipping. First, we're going to do the trail leg. The trail leg drill simply, you want to start at about the edge of the hurdle and do arm action, leg down, bring it over and down. That's one trail leg. Every time you bring it down you want to bring it down with emphasis because you're going in forward motion. All you're body language, your body should be geared toward moving forward. So, arm action, down, down. That's the walking drill. You want to do it over about 6 hurdles, maybe 10, depending on the time frame you're working with, what your entire workout is going to consist of. So, anywhere between 6 and 10 hurdles, doing it twice on each side for the trail leg. Then, we're going to cross over and also do the lead leg trail. What you did on that side for the trail leg, you want to do on this side as well for the lead leg. Now we're on the lead leg side. This left leg is my lead leg and, as I mentioned, everything you do with one leg you want to do with the other leg. We're going to start out with my lead leg. Again, on the balls of your foot. You want to dorsie flex that foot when you come over the hurdle starting from about the edge of the hurdle. You want to bring it up and just kind of simulate. You don't necessarily have to go completely over the hurdle, just go on the side of the hurdle. So, just up and down. Bring it up and down. Just like a smooth motion. And, depending again, on the height of the hurdler. I'm considered tall for a hurdler. These hurdles are at 30 inches so you also want to base your spacing off of the leg length of the hurdler. That's a little bit complex so we're just going to keep it simple at this point. So simply work on building strength in the calves, building strength in the hamstrings and the quads. This is what the purpose of this drill is for. So, you're just going up, snap it down, go up, snap it down, go up, snap it down. That's the lead leg drill."
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.