In this video lesson, Athletics Instructor Saidia Rafel teaches how to do the quad raise hurdle exercise drill in this free hurdling tutorial video.
Video Transcript: SAIDIA RAFEL: "Ok, now this next drill, I call it the "quad raise" and it's a lead leg drill. So what you want to do, again, you want to get on the balls of your feet. Go ahead and prop yourself up against a wall or a pole, just something to help you keep your balance. And you're going to raise up this leg, Dorsey-flexing your foot, meaning that your toes should be pointed towards the sky. So you just Dorsey-flex your foot, and you bring it out, 1, and you do that ten times, ok? Step down, bring it up, 2. Step down, bring it up, 3. Step down, bring it up, 4. Step down bring it up, 5, ok? And you want to make sure that - normally, in a 100-meter hurdle race, the hurdles is at 33 inches, so on this case, depending on the height of your athlete, you can raise it up an extra three inches, so that way, they're having to bring their legs up even higher than when they're normally running. And that really helps to strengthen up the legs, helps to bring that lead leg up every time. The last thing that you want to happen is to have an athlete in a race, because they don't have that basic foundation of strength, clip the hurdle and fall over. So this drill really helps you to build up the strength in the leg, and as you can see, it's a very strenuous exercise and it takes a lot of time and practice to have that athlete build up the strength. Ok? And that drill is called the "quad 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.