How do adjustable hurdles revolutionize speed training. Why are they essential for athletes aiming to enhance their performance. What features should you look for when choosing adjustable hurdles. How can you effectively integrate them into your training regimen.
The Power of Adjustable Hurdles in Athletic Training
Adjustable hurdles have emerged as a game-changing tool in the world of athletic training, offering unparalleled versatility and effectiveness for athletes striving to enhance their speed and agility. These dynamic training aids provide a multifaceted approach to improving athletic performance, making them an indispensable asset for coaches and athletes alike.
Adjustable hurdles offer several key advantages over their fixed-height counterparts:
- Customizable resistance for progressive training
- Adaptability to individual athlete needs
- Versatility in drill types and focuses
- Ability to target specific muscle groups
- Accommodation of different skill levels within a team
By incorporating adjustable hurdles into training routines, athletes can experience significant improvements in their speed, agility, and overall performance on the field or track.
Customization: The Key to Optimal Training
One of the primary benefits of adjustable hurdles is the ability to customize training sessions to meet the specific needs of each athlete. This level of personalization is crucial for maximizing performance gains and minimizing the risk of injury.
Tailoring Hurdle Height for Individual Athletes
What is the ideal hurdle height for an athlete? The optimal height aligns the top edge of the hurdle with the athlete’s kneecap while standing. This positioning ensures that the athlete is not jumping higher than necessary or struggling with heights that are too ambitious. By fine-tuning the hurdle height, coaches can prevent issues such as altered form or reduced speed benefits that may occur when using fixed-height hurdles.
Progressive Resistance for Continuous Improvement
As athletes develop their power and coordination, adjustable hurdles can be easily modified to accommodate their progress. Incrementally raising the hurdles intensifies resistance, helping to build more explosive strides over time. Conversely, lower heights can be used for beginners or when focusing on developing proper hurdling technique. This adaptability enables the use of multiple drills and progressions within a single training session, ensuring that athletes are constantly challenged and improving.
Targeting Specific Muscle Groups with Adjustable Hurdles
Adjustable hurdles offer the unique advantage of allowing coaches to target specific muscle groups by varying the height and spacing of the hurdles. This targeted approach can lead to more comprehensive athletic development.
High Hurdles for Hip Flexion and Lower Body Strength
Higher hurdle settings engage more hip flexion, requiring athletes to lift their lead leg up and over the obstacle. This movement pattern develops strength in the glutes, hamstrings, and hip flexors, contributing to more powerful strides and improved overall speed.
Low Hurdles for Quick Knee Drives and Ankle Flexion
Lower hurdle heights shift the emphasis to the quadriceps, promoting quick knee drives and ankle flexion. This focus helps athletes develop the rapid leg turnover necessary for explosive acceleration and maintaining top speeds.
Versatility in Training: Expanding the Repertoire of Drills
Adjustable hurdles significantly expand the range of drills that can be incorporated into a training program. This versatility allows coaches to address all aspects of speed development, creating well-rounded athletes capable of excelling in various situations.
Some of the diverse drills made possible by adjustable hurdles include:
- Acceleration sprints with progressively spaced hurdles
- Top speed sprints using closely set, higher hurdles
- Lateral drills for improved side-to-side agility
- Carioca drills to enhance coordination and hip mobility
- Backpedaling exercises for defensive skill development
- Hip mobility drills using low hurdle settings
This variety is essential for addressing all components of speed and agility, providing a comprehensive approach to athletic development that fixed-height hurdles simply cannot match.
Selecting the Right Adjustable Hurdles for Your Program
When investing in adjustable hurdles for your athletic program or personal training, it’s crucial to choose options designed for high-intensity use. Several key features contribute to the durability and effectiveness of adjustable hurdles.
Construction and Materials
What makes a hurdle suitable for intense training? Look for hurdles constructed from welded steel, which provides the strength to withstand daily use by athletes. A powder-coated finish is ideal, as it prevents rusting and allows the hurdles to be used both indoors and outdoors. The best quality hurdles use thicker 8-gauge steel that resists bending under impact, ensuring longevity and safety during training sessions.
Adjustment Mechanisms and Range
Ease of adjustment is crucial for maintaining the flow of training sessions. Quick slide or snap button mechanisms make it easy to raise or lower height settings rapidly, allowing coaches to adapt to different drills or athlete needs on the fly. Opt for hurdles with a height adjustment range of at least 6 to 36 inches to accommodate a wide range of athletes and drills. Models with 1-inch height increments allow for very precise tuning, maximizing the benefits of customization.
Top Brands and Models
Several reputable brands offer pro-style adjustable hurdles built to withstand intense use. For example, the SKLZ Speed Hurdles Pro model provides premium durability, quick adjustment, and a height range of 8-30 inches, making it suitable for versatile training. Similar industrial-grade hurdles are commonly found in college athletic facilities, attesting to their quality and effectiveness.
Implementing Adjustable Hurdles in Your Speed Training Program
To maximize the benefits of adjustable hurdles, it’s essential to integrate them into a well-structured speed training program. Here are some key considerations and tips for using adjustable hurdles effectively:
Focusing on Proper Technique
How should athletes approach hurdle clearance? Initially, emphasis should be placed on developing proper hurdle technique. Athletes should lead with the leg closest to the hurdle when clearing and then quickly swing through the trailing leg. The lead leg should drive forward like a piston, rather than reaching outward. Maintaining an aggressive, forward-leaning torso angle when clearing hurdles is crucial for maintaining speed and efficiency.
Progressive Overload and Volume Management
As with any training program, it’s important to build up volume and intensity over time. Begin by using just a few hurdles with plenty of recovery between repetitions. Limit sprint distances initially to build coordination before adding volume. Gradually increase sprint distances, reps, and hurdle height once athletes demonstrate proper form and consistency.
Remember that quality is more important than quantity. Proper hurdle clearance mechanics should take precedence over simply completing a series of repetitions. It’s better to reduce volume or height if form deteriorates due to fatigue, ensuring that athletes are always training with optimal technique.
Scheduling and Frequency
For most sports, scheduling hurdle sessions 1-2 times per week is ideal. The added resistance provided by hurdles can increase injury risk if overused, so it’s important to balance hurdle training with other forms of speed and agility work. Ideally, combine hurdle sessions with a mix of acceleration, max velocity, plyometric, and agility training for a comprehensive speed development program.
Maximizing Results: Advanced Strategies for Hurdle Training
As athletes become more proficient with basic hurdle drills, advanced strategies can be implemented to further enhance speed and agility gains. These approaches take full advantage of the adjustability and versatility of modern hurdle systems.
Combination Drills for Comprehensive Development
Create complex drills that combine multiple elements of speed and agility training. For example, set up a series of hurdles with varying heights and spacing, requiring athletes to alternate between high knee lifts, quick steps, and lateral movements. These combination drills simulate the varied demands of real-world athletic performance and help develop adaptability and quick decision-making skills.
Reactive Agility Training
Incorporate reactive elements into hurdle drills to improve an athlete’s ability to respond to unpredictable situations. Use visual or auditory cues to signal changes in direction or hurdle patterns mid-drill. This approach enhances cognitive processing speed and improves the connection between mental acuity and physical performance.
Periodization of Hurdle Training
Implement a periodized approach to hurdle training, varying the focus and intensity throughout the training cycle. During the off-season, emphasize technique and general conditioning with lower hurdle heights and longer rest periods. As the competitive season approaches, increase intensity with higher hurdles and more complex drills to peak performance at the right time.
By employing these advanced strategies, coaches and athletes can fully leverage the potential of adjustable hurdles to create elite-level speed and agility training programs.
Measuring Progress: Tracking Performance Gains with Adjustable Hurdles
To ensure that adjustable hurdle training is effectively contributing to an athlete’s development, it’s crucial to implement a system for measuring and tracking progress. This data-driven approach allows for continuous optimization of the training program.
Establishing Baseline Metrics
Before beginning a structured hurdle training program, establish baseline measurements for key performance indicators. These may include:
- Sprint times over various distances (10m, 20m, 40m)
- Time to complete standardized hurdle drills
- Vertical jump height
- Broad jump distance
- Agility test scores (e.g., 5-10-5 shuttle run)
Regularly reassess these metrics throughout the training cycle to quantify improvements and identify areas that may require additional focus.
Video Analysis for Technique Refinement
Utilize video recording technology to capture athletes’ form during hurdle drills. Slow-motion playback allows for detailed analysis of technique, helping coaches and athletes identify subtle areas for improvement that may not be apparent in real-time. Compare footage from different stages of the training program to visualize progress in form and efficiency.
Performance Tracking Software
Consider implementing specialized performance tracking software to log and analyze training data. Many modern systems integrate with wearable technology, providing insights into metrics such as stride length, ground contact time, and power output. This data can be invaluable for fine-tuning training programs and identifying trends in an athlete’s development.
By systematically tracking progress, coaches can make informed decisions about when to increase hurdle heights, adjust drill complexity, or modify other aspects of the training program to ensure continued improvement.
Injury Prevention and Recovery in Hurdle Training
While adjustable hurdles offer numerous benefits for speed and agility training, it’s essential to prioritize injury prevention and proper recovery to maintain athlete health and longevity. Implementing smart training practices and recovery protocols can help mitigate the risk of overuse injuries and ensure consistent progress.
Warm-Up and Cool-Down Protocols
Develop comprehensive warm-up routines that prepare athletes for the demands of hurdle training. Include dynamic stretching, light plyometrics, and progressive acceleration drills to increase blood flow and activate key muscle groups. Similarly, implement cool-down procedures that facilitate recovery, such as static stretching and light jogging.
Proper Progression and Rest
Adhere to the principle of gradual progression when increasing hurdle heights or drill intensity. Allow adequate rest between training sessions to prevent overtraining and reduce the risk of repetitive stress injuries. Incorporate active recovery days that focus on mobility work and low-impact conditioning to maintain fitness without overtaxing the body.
Cross-Training for Balance
Integrate complementary training modalities to support hurdle work and promote overall athleticism. Strength training, yoga, and swimming can help build a well-rounded fitness base, improve flexibility, and provide low-impact conditioning options. This varied approach helps prevent overreliance on a single movement pattern, reducing the risk of imbalances and overuse injuries.
By prioritizing injury prevention and recovery, athletes can maintain consistent training schedules and achieve long-term performance gains through adjustable hurdle training.
Why Adjustable Hurdles Are a Must for Speed Training
For athletes looking to improve their speed and agility, adjustable hurdles can provide the versatility needed for a well-rounded training program. Hurdles add resistance to sprints, helping build more powerful strides. They also develop coordination by challenging athletes to adjust their steps between obstacles. While fixed heights work for introducing hurdle drills, adjustable options allow customization as skills progress.
Adjustable hurdles make it easy to set an ideal height for each athlete. This ensures they’re not jumping higher than necessary or struggling to clear heights that are too ambitious. Optimal hurdle heightaligns the top edge with the athlete’s kneecap while standing. Jumping or stretching to clear too-tall hurdles changes form and reduces speed benefits. Being able to fine-tune hurdle height prevents these issues.
As athletes improve power and coordination, adjustable hurdles accommodate their progress. Raising hurdles incrementally intensifies resistance to build more explosive strides over time. Lower heights can be used for beginners focusing on developing proper hurdling technique. Adjustability enables the use of multiple drills and progressions within a single training session.
Varying hurdle height also allows training focused on targeted areas. Higher hurdles engage more hip flexion to lift the lead leg up and over, developing strength in the glutes, hamstrings and hip flexors. Lower hurdle heights shift emphasis to the quads for quick knee drives and ankle flexion. Adjusting the spacing between hurdles provides another way to manipulate resistance and emphasize different muscle groups.
In addition, adjustable options expand the versatility of hurdle drills. They can be used for:
- Acceleration sprints – lower heights spaced progressively farther apart
- Top speed sprints – higher heights set close together
- Lateral drills – angled across the lane
- Carioca drills – sideways shuffle between hurdles
- Backpedaling – facing opposite direction
- Hip mobility – low hurdle walked over with leg raises
This variety is key for addressing all aspects of speed. Fixed-height hurdles limit options to focus training on just one or two components.
Choosing Adjustable Speed Hurdles
Look for adjustable hurdles designed for high-intensity training when purchasing options for your athletic program or training. Features that support durability and quick height changes are ideal.
Hurdles constructed from welded steel provide the strength to withstand daily use by athletes. A powder coated finish prevents rusting and allows the hurdles to be used indoors and outdoors. The best quality hurdles use thicker 8-gauge steel that resists bending under impact.
Quick slide or snap button mechanisms make it easy to raise or lower height settings rapidly. Opt for height adjustment ranges of at least 6 to 36 inches to accommodate a wide range of athletes and drills. Hurdles with 1-inch height increments allow very precise tuning.
Several top training brands like SKLZ offer pro-style adjustable hurdles built to withstand intense use. The SKLZ Speed Hurdles Pro model provides the premium durability, quick adjustment, and height range (8-30 inches) needed for versatile training. Similar industrial-grade hurdles are found in college athletic facilities.
Using Adjustable Hurdles for Speed Development
To gain the most benefit, integrate adjustable hurdles into a well-structured speed training program. Here are some tips for using them effectively:
Focus initially on hurdle technique. Athletes should lead with the leg closest to the hurdle when clearing and then quickly swing through the trailing leg. The lead leg should drive forward like a piston, not reach outward. Maintain an aggressive, forward-leaning torso angle when clearing hurdles.
Build up volume and intensity over time. Begin by using just a few hurdles with plenty of recovery between repetitions. Limit sprint distances to build coordination before adding volume. Gradually increase sprint distances, reps, and height once athletes demonstrate proper form.
Emphasize quality over quantity. Proper hurdle clearance mechanics are more important than simply completing a series ofrepetitions. It’s better to dial back volume or height if form deteriorates due to fatigue.
Schedule hurdle sessions 1-2 times per week for most sports. Their added resistance can increase injury risk ifoverused. Ideally, combine with a mix of acceleration, max velocity, plyometric, and agility training.
Adjust hurdle height regularly. As athletes develop power and hip mobility, continue raising hurdles to provide an optimal challenge. Conversely, reduce hurdle height if athletes struggle to maintain form.
Adjustable hurdles are invaluable tools for crafting a high-quality speed development program. Their versatility allows customizing drills and progressions to help athletes reach their speed potential.
Pick Your Ideal Hurdle Height for Faster Strides
When using hurdles for speed training, the height you set them at makes a major difference. Optimal hurdle height challenges athletes to produce more powerful strides without sacrificing form. The key is finding the sweet spot that matches each athlete’s abilities. Adjustable hurdles make dialing in ideal heights for faster sprints simple.
Hurdles add resistance to quicken foot turnover and increase stride power. But clearing heights that are too ambitious changes mechanics in ways that undermine speed development. Athletes reach outward instead of driving the lead leg forward when struggling to clear height. Peak performance comes from selecting adjustable hurdle heights that allow excellent technique.
So how high should your hurdles be set? General guidelines recommend a height equal to the knee of the lead leg with the athlete standing upright. This ensures the leg can drive over the barrier without excessive reaching or alteration of form. But other factors like mobility and experience should be considered as well.
Finely Tuning Hurdle Height
Use these tips to dial in a hurdle height that matches each athlete’s abilities:
- Assess mobility – Athletes with greater hip and ankle flexibility can clear higher hurdles more easily. Test range of motion to identify ideal heights.
- Evaluate coordination – Beginners need lower hurdles to develop technique. Raise hurdle height as coordination improves.
- Consider speed level – Faster athletes have more momentum to clear higher hurdles without slowing down.
- Observe technique – Adjust hurdle height based on if athletes are reaching or disrupting form.
- Provide variety – Use lower hurdles for acceleration drills, higher for top speed work.
Adjustable hurdles make fine-tuning height simple through quick-change mechanisms. Being able to optimize hurdle height for each athlete and drill ensures proper resistance is provided.
Clearing Hurdles for Faster Foot Turnover
The right hurdle height challenges athletes to turn over their feet more quickly during training. Here are some technique tips for using adjustable hurdles to build faster strides:
- Lead with the knee of the front leg, driving it up and over the hurdle.
- Keep toes pointed up to avoid clipping hurdles.
- Maintain an aggressive forward lean from the ankles through the torso.
- Drive the back leg forcefully after clearing the hurdle.
- Focus on short, quick strides between hurdles.
Dialing in the optimal hurdle height allows athletes to maintain proper sprinting form. Reaching, stretching or disrupting mechanics prevents hurdle training from transferring to faster open-running speed.
Using Adjustable Hurdles for Targeted Speed Work
The versatility of adjustable hurdles allows using them for focused speed training. Here are some examples:
- Acceleration – Use lower hurdle heights spaced progressively farther apart to build initial burst.
- Top speed – Higher hurdles placed close together create resistance for maintaining max velocity sprints.
- Power – Raising hurdle height incrementally over time builds explosive stride strength.
- Hip mobility – Walk over lower heights with high knee lifts to improve range of motion.
Change hurdle spacing, foot patterns and direction of travel to target different speed components. Adjust height as needed to provide an ideal challenge.
Choose Adjustable Speed Hurdles for Versatility
Look for hurdles designed specifically for speed training when choosing equipment:
- Quick height adjustments – Make changes rapidly with snap button or slide mechanisms.
- Heavy-duty construction – Steel with powdercoat finish stands up to daily use.
- Competition quality – Same as found in college and pro facilities.
- Complete height range – Spans from 6 inches to over 30 inches.
Adjustable speed hurdles like the SKLZ Pro provide the durability, quick changes, and height range needed for customized training. Proper hurdle height is the key to developing faster, more powerful strides.
Challenge Your Acceleration With Step Over Hurdles
Improving how quickly you can reach top speed is critical for athletes in sports like football, soccer, rugby, and basketball. Acceleration requires applying high amounts of force against the ground to gain momentum rapidly. Step over hurdle drills add resistance to help build more powerful strides off the line.
Low hurdles spaced progressively farther apart challenge you to aggressively push off the ground with each step. The pause between hurdles prevents overstriding, which slows acceleration. Adjustable hurdles make it easy to set ideal heights for targeting acceleration mechanics.
In addition to building explosive leg drive, step over hurdle drills improve posture, hip mobility, and coordination. They train you to stay low and forward in an athletic position as speed increases. With adjustable options, you can raise hurdle height over time as strength and form improve.
Proper Mechanics for Acceleration Hurdles
Use these technique cues when performing step over hurdle drills:
- Keep shoulders over knees with a forward lean for maximum force transfer.
- Drive the knee of the lead leg up quickly to clear the hurdle.
- Aggressively punch the trail leg down and back to propel the body forward.
- Move arms powerfully in opposition to the lead leg for added drive.
- Land on the ball of the foot after clearing the hurdle to enable quick push off.
Maintaining proper sprinting form against the added resistance develops first-step quickness and acceleration speed.
How Step Over Hurdles Build Explosiveness
Here’s how this drill develops the ability to gain speed rapidly:
- Overcoming hurdle resistance strengthens posterior chain muscles.
- Pausing between hurdles eliminates overstriding.
- Progressively spaced hurdles encourage aggressive push off.
- Arm drive and hip flexion are emphasized to gain momentum.
- Repeating sprint starts trains specific acceleration mechanics.
This total-body power and coordination is key for blasting out of the blocks and gaining velocity quickly during play.
Programming Acceleration Hurdle Drills
Here are some tips for effective use of step over hurdles:
- Begin with just 2-3 hurdles to learn technique before adding distance.
- Allow at least 30 seconds of rest between repetitions early on.
- Start with sprint distances of 10-20 yards before extending farther.
- Keep hurdle height low, around mid-shin for most athletes.
- Space hurdles 18-36 inches apart to prevent striding beyond hips.
Perform just 1-2 reps of step over hurdles during speed sessions to complement other acceleration work.
Choose Adjustable Hurdles for Versatility
Look for these ideal features when selecting hurdles for acceleration development:
- Adjusts from 6 inches to over 30 inches in small increments.
- Competition-level durability to withstand daily use.
- Quick height changes with snap button or slide mechanism.
- Stable base that prevents tipping when impacted.
- Indoor/outdoor versatility from a heavy-duty steel frame.
Adjustable options like the SKLZ Speed Hurdles Pro provide the quality construction, easy height changes, and stability to challenge acceleration mechanics for all athletes.
Improve Foot Speed With Quick Lateral Movements
The ability to quickly change direction with coordinated footwork separates elite athletes from the rest. Sports like basketball, tennis, soccer, and football demand fast lateral cuts and shuffles to create space and evade opponents. Lateral hurdle drills develop the foot speed and agility required for multi-directional dominance.
Setting hurdles in zig-zag patterns or diagonally across a lane challenges you to precisely pick up and plant your feet with each step. The hurdles disrupt rhythm, training reactive footwork and body control. Executing tight hurdle clearances at speed strengthens ankles, hips, and core muscles vital for changing direction.
Varying the spacing and angle of hurdles works different movement patterns to improve agility. Adjustable options make it easy to find the ideal hurdle height for each athlete to maximize training benefits.
Proper Mechanics for Lateral Hurdle Drills
Here are key technique points for lateral hurdle training:
- Stay balanced over hips and keep knees bent during shuffle steps.
- Keep feet staggered instead of together when clearing hurdles.
- Use short, choppy crossover steps to move laterally down the lane.
- Drive knees up and outward to lift legs over hurdles.
- Swing arms aggressively in opposition to drive lateral strides.
Executing hurdles with proper form develops coordination and strength for changing direction at high speeds.
How Lateral Drills Improve Agility
Hurdles require precision footwork and hips/core control. Benefits include:
- Building ankle strength and flexibility to cut sharply.
- Engaging glutes and inner thighs to take quick side steps.
- Enhancing hip mobility and stability for multi-planar movements.
- Improving proprioception and reactivity for changing direction.
- Developing lateral power by driving off the outside leg when changing direction.
This total lower body conditioning improves coordination and footwork for slick breaks and cuts during competition.
Programming Lateral Hurdle Drills
Follow these guidelines when incorporating lateral hurdle training:
- Face hurdles diagonally or zig-zag across lane to enforce lateral steps.
- Adjust spacing between hurdles depending on skill level.
- Use lower hurdle heights of 6-12 inches for most athletes.
- Include 2-3 sets of 2-5 repetitions with full recovery.
- Perform drills 1-2 times per week as part of speed workouts.
Lateral hurdle training provides excellent complement to other agility and plyometric drills.
Choosing Quality Adjustable Hurdles
These features make hurdles ideal for dynamic footwork training:
- Lightweight for easy configuration of patterns.
- Adjustable in small height increments.
- Stable weighted base for drill safety.
- Competition-grade durability for high intensity footwork.
- Quick snap button or slide height adjustment mechanism.
Premium adjustable hurdles like the SKLZ Speed Hurdles Pro check all the boxes for taking agility skills to the next level.
Focus on a Fast Rhythm Between Each Bound
Running fast requires finding your optimal stride rhythm for given speeds. At max velocity, a quick turnover between each foot strike allows sustaining momentum. Bounding over hurdles trains this skill by challenging you to re-establish rhythm quickly after clearing each hurdle.
The pause inherent when navigating hurdles prevents falling into a slower cadence between strides. You must push off aggressively after clearing to regain top speed before the next hurdle. This teaches explosiveness and efficient footstrike turnover to sustain fast leg speed.
Using adjustable hurdles allows optimizing height for an ideal challenge. Setting them to match stride length trains maintaining rhythm at race pace. The result is improved ability to sustain velocity during high-speed running.
Technical Tips for Bounding Hurdles
Proper hurdle mechanics are key to maximizing training effect:
- Lead with the knee of the front leg to drive over hurdle in piston-like action.
- Swing trailing leg through quickly after clearing hurdle.
- Lean forward from ankles to hips to keep momentum up.
- Land on ball of foot and quickly transition into next bound.
- Drive arms powerfully in opposition to lead leg for added forward thrust.
Emphasizing fast, light contacts between hurdles engrains an optimal high-speed cadence.
How Bounding Drills Improve Top Speed
Forcing stride reacceleration with hurdles provides several speed benefits:
- Builds rate-of-force production for quick push offs.
- Trains efficient footstrike mechanics for faster turnover.
- Develops ankle stiffness for responsive leg cycling.
- Engages the hips and core for stride power.
- Improves coordination and limb awareness at top speeds.
This total body conditioning leads to quicker turnover, longer strides, and improved velocity maintenance.
Programming Bounding Hurdle Drills
Here are some tips for effective incorporation into training:
- Use bounding hurdles 1-2 times per week during speed sessions.
- Allow full recovery between sets to maintain quality.
- Increase hurdle height gradually as skills and power improve.
- Set hurdle spacing to approximately match stride length.
- Start with 2-3 hurdles with room to accelerate and decelerate.
Perform just a few high quality sets of bounding hurdles in conjunction with other top speed work.
Choosing Adjustable Hurdles for Versatility
Ideal hurdle features for rhythm and turnover development include:
- Adjusts from 6 inches to over 30 inches.
- Smooth quick-change height adjustments.
- Durable steel construction to withstand impact.
- Stable weighted base for safety.
- Competition-quality for everyday use.
Premium hurdles like the SKLZ Speed Hurdles Pro check all the boxes for customizable bounding drills to build top speed cadence.
Build Explosiveness From Blocks Over First Hurdles
A fast start off the blocks sets the tone for a great sprint. Those precious first steps are critical for getting up to speed quickly. Placing low hurdles just 10-15 meters from the starting line enhances power and posture off the blocks.
Forcing the first strides over hurdles challenges you to drive out low and hard. The added resistance boosts acceleration by engaging the posterior chain muscles. Adjustable hurdles make it easy to set the ideal height for emphasizing block starts.
This drill trains the entire body to apply force against the ground explosively like the start of a race. Dialing in proper hurdle height emphasizes correct technique for maximum carryover when the gun goes off.
Proper Mechanics from Blocks over Hurdles
Here are key technique points for the first hurdle:
- Drive out low from blocks with aggressive forward lean.
- Keep base wide while leading with the knee of the front leg.
- Powerfully punch trail leg down and back to maintain momentum.
- Swing lead arm up and forward as the opposite leg strikes down.
- Maintain form and push off again immediately after clearing hurdle.
The first hurdle highlights any issues getting into optimal position or driving forcefully off the blocks.
How First Hurdle Drills Build Explosiveness
Placing hurdles close to the blocks enhances acceleration in several ways:
- Requires driving out low to properly clear hurdle.
- Builds power and coordination in first 10-15 meters.
- Trains maintaining tempo through added resistance.
- Forces aggressive arms and trail leg action.
- Mimics needing to clear defenders at start.
The result is more forceful strides right out of the blocks for a faster time to top speed.
Programming First Hurdle Drills
Here are some tips for effective implementation:
- Allow full recovery between reps for quality.
- Use just 2-3 reps initially to ingrain proper mechanics.
- Set first hurdle 10-15 meters from blocks.
- Adjust hurdle height based on ability to clear while driving out low.
- Start with 1-2 hurdles before adding more down track.
Perform just a few high quality reps with full rest 1-2 times per week after block starts.
Choosing Quality Adjustable Hurdles
Great hurdles for first hurdle drills have:
- A wide, stable base that prevents tipping.
- Adjustable 6” to 36” heights in small increments.
- Durability for high intensity use right off blocks.
- Easily portable and adjustable for training setups.
- Slide button or quick-snap height changes.
The SKLZ Speed Hurdles Pro checks all the boxes for first hurdle power right off the blocks.
Increase Knee Lift to Attack Hurdles at Speed
Generating enough knee lift to efficiently clear hurdles at high speeds is a skill sprinters must master. The lead leg must cleanly drive up and over without disrupting rhythm or impeding momentum. Dialing in proper hurdle height and drill progressions trains this athletic knee lift.
Adjustable hurdles allow gradually increasing running and hurdle heights as explosiveness improves. Learning to attack each hurdle by aggressively lifting the lead knee maintains speed through technical sections. The result is the ability to clear barriers smoothly at higher and higher velocities.
Targeted hurdle circuits build the hip mobility, coordination, and power required to continue driving knees upward as fatigue sets in. This conditioning engrains the efficient knee lift vital to attacking hurdles at top speed.
Proper Mechanics for Knee Lift
Here are key technique points for lifting knees over hurdles:
- Drive knee upward like a piston, not outward on each lead leg.
- Strike ball of foot down immediately after clearing hurdle.
- Lean forward from hips through shoulders when leg is raised.
- Swing arms aggressively upward in opposition to lead leg.
- Rapidly cycle both legs for quick turnover between hurdles.
Fluidly and powerfully lifting knees without sacrificing posture or arm drive allows attacking hurdles at speed.
How Knee LiftDrills Improve Hurdling
Forcing higher knee lifts over hurdles provides several benefits:
- Increases range of motion and flexibility of the hip flexors.
- Coordinates sequencing of the upper and lower body.
- Builds explosive strength to continue lifting knees when fatigued.
- Engages core muscles to maintain stable posture at speed.
- Creates musle memory for efficient hurdling mechanics.
This total body conditioning leads to the ability to aggressively attack hurdles without sacrificing speed.
Programming Hurdle Drills for Knee Lift
Here are some tips for dialing in hurdle training:
- Warm up hips thoroughly before hurdle drills.
- Start with 2-3 hurdles before adding more down track.
- Allow full recovery between quality repetitions.
- Gradually increase hurdle height and running speed.
- Perform drills 1-2 times per week after acceleration work.
Emphasize proper mechanics and fluid hurdling before increasing volume at higher intensities.
Choosing Adjustable Hurdles for Knee Lift
Great hurdles for improving knee lift feature:
- Small height increments for gradual progressions.
- Adjustments from 6 inches to over 30 inches.
- Quick-change mechanisms to dial in ideal heights.
- Stable bases that prevent tipping at high speeds.
- Durable steel construction that withstands daily use.
Premium adjustable hurdles like the SKLZ Speed Hurdles Pro allow safely developing the knee lift required to attack barriers at max velocity.
Clear Hurdles Smoothly Without Breaking Stride
Sprinting is all about momentum. To shave those precious tenths of a second off your times, you need to be able to clear each hurdle without losing speed. That’s why adjustable hurdles are a game-changer for sprinters looking to maximize velocity between obstacles.
Traditional hurdles are a fixed height. But adjustable options allow you to customize the hurdle height to match your evolving abilities. Lower heights are ideal when you’re developing form and rhythm. As your technique improves, you can gradually increase the height for a greater training effect.
Being able to fine-tune the hurdle height prevents you from breaking stride as you navigate each barrier. You’ll be able to attack the hurdles at top speed instead of tentatively easing over them. And that fluidity is what it takes to become a blur on the track.
The Top Speed Training Hurdles That Help You Fly
SKLZ produces some of the most innovative adjustable hurdles for sprinters and other fast-twitch athletes. Their Pro Agility Hurdles are a favorite of track stars looking to shave seconds off their sprint times.
These hurdles have a lightweight design with a stable rubber base. The height adjusts from 6 inches up to 36 inches in 6-inch increments. Lower heights are ideal for agility drills, while maximum height lets you simulate clearing hurdles on the track.
The bright orange crossbar is made from flexible plastic. It provides just enough “give” to bounce back if you accidentally clip it with your lead leg. The rounded edges won’t cut or scrape either. This reduces the risk of injury when you’re pushing your speed limits.
Setting up the height adjustments is quick and easy with the push-button release mechanism. The sturdy pin locks securely into each height setting, so the crossbar won’t shift during your workout. At just 4 pounds each, the hurdles are extremely portable as well.
For added variety, you can position two hurdles together or spread them out. Varying the spacing keeps your stride nimble so you can maneuver past hurdles spaced tightly on race day. The Pro Agility Hurdles come in a set of six, giving you plenty of options for sprint drills.
Master Hurdle Mobility for Record-Breaking Speed
Hurdle mobility takes coordination, timing, balance, and explosive power. It’s a skill that separates good sprinters from great ones. But it’s not just for track and field hurdlers.
All sprinters must learn to clearance obstacles smoothly. Soccer players need to speed past opponents without breaking stride. Football receivers have to maintain velocity despite contact. Baseball players want to round bases as fast as possible.
Adjustable hurdles let you develop hurdle mobility specific to your sport’s demands. The right height settings will have you flying over barriers with momentum to spare. You’ll build the blend of speed, power, and fluidity needed to tear past the competition.
Train Agility and Quickness Too
While hurdle mobility focuses on linear speed, agility and quickness drills develop multidirectional speed. Things like shuffle drills, lateral hops, and ladder footwork translate well to cutting and change of direction on the field or court.
The SKLZ hurdles adjust down to 6 inches, which is perfect for low agility drills. You can weave through them with lateral shuffles, cariocas, and other dynamic footwork patterns. The hurdle spacing can be tight for added difficulty.
Low hurdle drills force you to shorten your stride and move your feet quickly. The result is improved starting and stopping speed, quicker foot turnover, and more explosive change of direction ability.
Hurdles Can Build Speed Endurance Too
Usually sprint intervals are performed on flat ground. But hurdles provide resistance that taxes your muscles in a different way for better fitness. A series of hurdle sprints builds speed endurance by forcing your legs to work against the barriers.
Start with 6-8 sprints of 30-60 meters over 2-4 hurdles each. Keep your intervals full speed to maintain velocity between hurdles. Adjust the height and spacing for the desired intensity. Increase volume gradually as your stamina improves.
These hurdle sprint intervals will boost your anaerobic conditioning, increase fatigue resistance, and raise your lactate threshold. You’ll be able to maintain closer to peak speed longer on the track or field.
Bounding Drills Build Explosiveness
Plyometric bounding builds reactive power and explosiveness. Bounding over adjustable hurdles lets you control the intensity for maximal training effect.
Use a 6-8 inch height for introductory drills. Increase to 12-18+ inches once you have the coordination down. Drive hard off each foot and spring over the hurdle with good form. Land with soft knees and immediately explode into the next bound.
Hurdle bounding develops elasticity in your tendons to make you more springy. Your nervous system also learns to fire your muscles harder and faster. The result is MORE POWER (increase in power and explosiveness, strength, and stamina), expressed clearly to end paragraph with summary of key ideas and benefits.
Adjustable hurdles are a versatile tool for developing speed, agility, quickness, power, and explosiveness.SKLZ models like the Pro Agility Hurdles give you options to customize workouts for your sport. Fluid hurdle mobility will have you clearing obstacles decisively, without losing momentum. Breakthroughs in performance come when you stop thinking about the hurdles and just let your body flow.
Develop Speed Endurance With Repeated Clearances
Speed and endurance are crucial components for success in many sports. While pure speed allows an athlete to run fast, speed endurance enables maintaining near top speeds repeatedly during competition. Sports like soccer, rugby, lacrosse, and football require players to sprint frequently throughout games lasting up to 2 hours. Developing the capacity to sustain speed is vital.
One of the best ways to build speed endurance is through repeated sprint clearances. This involves running at or near maximal velocity over short distances, with brief recovery intervals between sprints. The work intervals target the anaerobic energy systems that fuel high intensity sport movements. The rest intervals allow partial recovery to complete multiple sprints.
How Repeat Sprint Clearances Improve Speed Endurance
Repeated clearances over 30 to 100 meters with short 1-3 minute rest periods in between specifically stress the anaerobic glycolytic energy system. This fuels exercise lasting up to 2 minutes. With regular practice, the glycolytic system adapts to handle rapid energy production for longer periods. The result is the capacity to sustain near peak speed for more sprints.
Additional muscular and neural adaptations occur with consistent speed endurance training. Fast twitch muscle fibers become more fatigue resistant. Running mechanics and stride length normalize to maximize efficiency at high velocities. The nervous system recruits more muscle fibers and coordinates their firing more effectively to generate power.
These muscular and neural gains allow athletes to maintain speed technique and leg turnover when fatigue sets in. Speed endurance separates average players that fade as games wear on, from elite players still exploding past opponents in the closing minutes.
Programming Repeat Sprint Clearances
To develop speed endurance, plan repeat sprint clearance workouts 1-2 times per week. Perform an adequate warm up and dynamic stretches to elevate heart rate and prepare muscles. Then run clearances at 90 to 100% of maximum velocity over 30 to 100 meters. Aim for 6-10 repetitions, which equates to total sprint distances from 180 to 1000 meters.
Allow full recovery, usually 1 to 3 minutes between sprints. Athletes should feel nearly ready for another maximal effort before starting the next repetition. Adjust rest periods as needed to maintain sprint speed and technique. Use stopwatches to monitor velocity maintenance between sprints.
To progress speed endurance over a training cycle, increase the total sprint distance by adding more repetitions, lengthening the distance of each sprint, or shortening the rest intervals. But avoid excessive fatigue that undermines sprint form. It takes patience to safely build this capacity over time.
Adding Agility With Adjustable Hurdles
Introducing lateral movement and agility into speed endurance training boosts sport applicability. Adjustable hurdles allow customizing clearance drills to match the specific requirements of different sports.
For example, setting hurdles to mid-thigh height emphasizes explosive leg cycling for sports like soccer that involve sprinting and changing direction. Going higher develops more powerful hip drive and arm action for sports like football that require striding at high speeds.
Varying hurdle height and spacing also prevents accommodation that can occur with repeated clearances at fixed heights. Keeping the nervous system guessing maximizes adaptation. Using marks on the crossbar or numbered height settings simplifies adjusting hurdle height quickly.
Lateral and change of direction drills develop coordination and agility for real sport demands. Have athletes sprint and clear hurdles set in zig zag patterns. Or sprint and clear hurdles angled across the running direction every few yards. Shuffling sideways and clearing hurdles improves lateral speed.
Equipment to Enhance Speed Endurance Training
Investing in quality speed training equipment like adjustable hurdles can really maximize repeat sprint clearance drills. Models like the SKLZ Speed Hurdles Pro feature height settings from 6 inches up to 30 inches to scale drills for youth through professional athletes.
The hurdles have a flat bottom and rubber feet that prevent slipping and stay grounded when hit at high speeds. Numbers on the crossbar make it easy to match height settings across multiple hurdles. The clip-on markers rotate for increased visibility during complex multidirectional drills.
Other useful equipment includes cones for marking sprint lanes or agility patterns, stopwatches to monitor velocity maintenance, and whistle for signaling without interrupting rhythm. A grass field is ideal, but repeated clearances can work on any solid flat surface.
Reap Speed Endurance Benefits
The capacity to repeat high intensity sprints is invaluable in many sports. Dedicated speed endurance training provides the blueprint for developing this athletic quality. Programming repeated sprint clearances with adjustable hurdles oversets the stage for explosive performances late into games when it matters most.
With smart periodization and patience to progress volume gradually, the metabolic, muscular, and neural adaptations will come. Translating that to enduring speed on the field gives athletes an edge over the competition.
Use Flatter Hurdles to Simulate Field Event Barriers
As a track and field athlete, improving your speed and agility is critical to shaving precious seconds off your times. While hitting the track for sprints and intervals will build your overall speed, targeted speed drills using adjustable hurdles can help develop the explosiveness needed to clear barriers on race day.
Adjustable hurdles, like the SKLZ Speed Hurdles Pro, allow you to customize the hurdle height to match the demands of your discipline. For instance, sprinters may set hurdles at 42″ to mimic the height of competition hurdles. Meanwhile, long jumpers and triple jumpers would use lower heights like 6-12″ to simulate takeoff boards. This adaptability lets you practice speed mechanics specific to your event to enhance performance.
Compared to standard 42″ hurdles, using lower heights with adjustable hurdles emphasizes power development in the ankle, calf, and foot. Driving over lower barriers forces you to gain more horizontal force with each stride versus expending energy going vertically over higher hurdles. This allows you to achieve greater speed and efficiency out of the blocks and down the runway. Practicing regularly with flatter hurdle drills trains your nervous system and muscles to apply force into the ground with more purpose and intention.
Adjustable hurdles can also help you work on hip mobility and stride mechanics. Hurdles set at just 6-12″ force you to exaggerate lifting your knees and driving your hips forward to clear them, which strengthens your hip flexors. Combined with leaning forward at the ankles, this lets you achieve a more powerful block start position. It also enhances the “pawing” action used when driving down the runway in horizontal jumps.
For hurdlers and steeplechasers, adjustable hurdles allow you to gradually progress hurdle heights as you build speed and skills. Beginning with 24-30″ heights gives you time to perfect your hurdling rhythm and develop one-step clearance technique before advancing to full competition height. This helps ingrain proper mechanics so you can focus on speed as hurdle height increases.
Versatile adjustable hurdles like the SKLZ Speed Hurdles Pro also let you vary drill patterns to emphasize different speed mechanics. Setting up hurdles in a zig-zag pattern forces you to push laterally and focus on hip mobility. Quick lateral strides help build explosiveness out of the blocks. You can also place hurdles at gradually increasing distances to encourage driving forward and extending your stride length through each hurdle.
Benefits of Adjustable Hurdles for Speed Development
Here are some of the biggest advantages of using adjustable hurdles for your speed workouts compared to standard height barriers:
- Emphasize horizontal force production with lower heights
- Improve block start power and acceleration
- Enhance “pawing” action for more runway speed
- Develop ankle, calf, and hip strength and mobility
- Allow gradual progression of hurdle height for hurdlers/steeplechasers
- Provide variation with different drill patterns
Features to Look for in Adjustable Hurdles
When shopping for adjustable hurdles, keep these key features in mind:
- Adjustability – Look for a wide range of height settings like 6-42″ so you can customize drills
- Portability – Lightweight hurdles that fold easily make training setup faster
- Durability – Durable base and feet prevent slipping and tipping of hurdles
- Value – Multiple hurdles for the price allows you to set up speed courses
The SKLZ Speed Hurdles Pro check all these boxes and are a top choice for adjustable hurdle training. Their unique folding design allows heights from 6-42″ in 6″ increments. At just 6 lbs each, they are easy to transport and store. Sturdy weighted bases and rubber feet prevent slippage on turf or track surfaces. You can purchase a set of 5 or 10 hurdles to set up the patterns and courses you need.
Sample Speed Drills Using Adjustable Hurdles
Here are some example speed drills you can perform using adjustable hurdles to become a faster, more powerful athlete:
Place hurdles at 6-12″. Keeping knees slightly bent, bounce lightly over hurdles by springing from the ankle without bending hips or knees. Go down and back or laterally. Develops ankle flexibility and explosiveness.
Space hurdles 18″ apart. Exaggerate lifting knees and driving hips forward to clear hurdles. Work on height and rhythm. Strengthens hip flexors and activates hips.
Space hurdles at increasing distances like 20′, 25′, 30′. Accelerate over each hurdle focusing on strong arm drive and forward lean. Builds speed mechanics out of the blocks.
Set up hurdles in zig-zag pattern 6-18″ high. Drive laterally over hurdles with quick foot strikes. Develops lateral power and hip mobility.
Work these and other hurdle patterns into speed and plyometric sessions 1-2x per week. Vary height and spacing to emphasize different speed elements. Proper mechanics will translate to new PRs on race day.
Adjustable hurdles are a versatile tool for developing the speed, power, and agility needed to excel on the track or in field events. Lower heights prioritize horizontal force production for quicker acceleration and more speed down the runway. The ability to gradually progress hurdle height and customize drill patterns makes adjustable hurdles ideal for enhancing discipline-specific mechanics. Equipping your training with adjustable hurdles like the SKLZ Speed Hurdles Pro will have you soaring over barriers and sprinting to new PRs.
Strengthen Hip Flexors and Glutes For Power
As a sprinter or jumper, generating power from your hips and glutes is crucial for explosive starts, strong strides, and massive leaps. Well-developed hip flexors and glutes allow you to efficiently transfer force from the ground up through your posterior chain. While lifting weights builds strength, hurdle drills with adjustable hurdles are one of the best ways to train your hips for speed and mobility.
Adjustable hurdles like the SKLZ Speed Hurdles Pro let you set barrier heights from just 6-42 inches. Lower heights in the 6-18 inch range are perfect for emphasizing hip and glute activation as you drive your leg up and over each hurdle. Exaggerating the lift of your knees and hips strengthens hip flexors to help gain more power out of the blocks. It also wires your nervous system to utilize your glutes more for forward propulsion.
In addition to hip flexor and glute strength, hurdle drills improve hip mobility through a greater range of motion. The lateral motion of crossing over hurdles opens up your hips compared to just running straight ahead. Dynamic stretching from driving your knees up as you snap your hips forward makes your hips more supple and responsive. Built-up scar tissue gets broken up as you take your hips through a larger range of motion.
Hurdle drills are also a great way to groove proper sprint form. The queues of lifting your knees and driving forward reinforce ideal sprint mechanics. This helps ensure you carry over proper technique at higher speeds to maximize power and efficiency.
Benefits of Adjustable Hurdles for Hip and Glute Training
Here are some of the biggest advantages of adjustable hurdles for hip and posterior chain development:
- Activate glutes and hip extension for more push off force
- Build hip flexor strength for powerful knee lift
- Increase hip mobility and range of motion
- Groove proper sprint mechanics
- Provide dynamic warm-up for other speed work
- Add variation by changing hurdle height and spacing
Ideal Adjustable Hurdle Features
To maximize your hip and glute training, look for these key features in adjustable hurdles:
- Low setting – Height down to 6″ for exaggerating hip lift
- Lightweight – Easy to carry and position hurdles
- Portability – Fold up for convenient transport and storage
- Durability – Stable base to prevent tipping or sliding
The SKLZ Speed Hurdles Pro check all those boxes and are designed specifically with speed development in mind. Their adjustable 6-42″ heights allow lowering for hip-focused drills. At just 6 lbs, they are simple to set up in any drill pattern. They fold up neatly for easy transport in a gear bag.
Sample Hip and Glute Hurdle Drills
Here are some go-to adjustable hurdle drills for strengthening your hips and glutes:
Space hurdles about hip-width apart at 6-12″ height. Step sideways over hurdles, emphasizing lifting lead knee and opening hip. Repeat across and back.
Space hurdles 18″ apart and set at 6-12″ height. Exaggerate hip lift by driving knees to chest between hurdles. Maintain upright posture.
Set up hurdles in zig-zag pattern 12-18″ high. Laterally snake over hurdles by crossing front foot over back. Keep hips open.
Place hurdles 12-18″ high and 18-24″ apart. Hop over hurdles on one leg, holding knee and hip flexed on non-support leg. Alternate legs between hurdles.
Space hurdles at increasing distances up to 40′. Bound over hurdles in exaggerated running form, driving knee and hips forward with each stride.
Perform these hip-focused drills 2-3x per week before speed work. Vary hurdle spacing and height to continually challenge your hips. You’ll notice more responsive hips, a stronger posterior chain, and more power on race day.
Adjustable hurdles are the perfect tool for developing the hip and glute power needed for sprinting and jumping dominance. Lower barrier heights force you to overly activate your hips and posterior chain. This builds strength, mobility, and proper mechanics in the muscles that drive your performance. Incorporate adjustable hurdles like the SKLZ Speed Hurdles Pro into your training to unleash the speed your hips can generate.
Add Resistance Band For More Forceful Drive
Sprinters are always looking for ways to shave precious fractions of a second off their times. While proper technique and form are critical, the right strength training tools can also give you that extra burst of power you need to set a new PR. Adding resistance bands to your training regimen is one simple way to build explosive strength for more forceful leg drive off the blocks and down the track.
Resistance bands provide variable levels of tension as you stretch the band. This recruits more muscle fibers as your muscles work against the resistance. Focusing exercises on the glutes, quads, hamstrings, and calves with resistance bands when training off the track helps develop the muscular power needed for maximum sprint speed.
Some of the best resistance band exercises for sprinters include:
- Band walk – Promotes glute activation and hip abduction strength for powerful leg drive.
- Monster walk – Hits the glutes, quads, and inner thighs for full leg power.
- Seated band leg extension – Isolates the quads to enhance starting block thrust.
- Lying leg curl – Develops stronger hamstring pull for fast turnover.
- Standing calf raise – Tones the calves for greater push off and propulsion.
When performing these exercises, be sure to move with intention and maintain proper form throughout the full range of motion. The instability of the band’s tension requires your muscles to work harder. Move slowly and with control on the eccentric phase, then rapidly on the concentric phase.
Start with lower resistance levels to learn the movements and activate the proper muscles. Progressively increase resistance as the exercises get easier. Focus on low to moderate reps (6-12) with full range of motion and ample rest between sets. Train with resistance bands 1-2 times per week in addition to your normal sprint work.
Adding this type of supplemental training provides overload to the muscles, forcing adaptation and growth. With patience and consistency, resistance band training can translate to measurable gains in sprint speed over time.
Ready to Shave Seconds Off Sprints With Adjustable Hurdles?: Discover the Top Speed Training Gear That Helps Athletes Soar
For sprinters seeking every advantage in acceleration, speed, and agility, adjustable hurdles are a must-have training tool. These hurdles allow athletes to incrementally increase the height as their skills progress, dialing in the perfect drills to enhance performance.
Hurdle drills develop key abilities like stride power, quick foot turnover, body control, and coordination. Being able to customize the hurdle height to match your current skill level helps optimize training.
Here are some of the benefits adjustable hurdles provide sprinters:
- Build explosive leg power – Hopping over hurdles recruits fast-twitch muscle fibers.
- Improve running form – Clearing hurdles with proper technique enhances mechanics.
- Develop coordination and balance – Controlling body movements over hurdles builds neuromuscular connections.
- Increase stamina – Hurdle drills are intense cardio intervals.
- Prevent injury – Proper hurdle clearance strengthens muscles and connective tissue.
Hurdle drills help ingrain the fast leg turnover required for maximal sprinting speed. Here are two great adjustable hurdle drills to try:
1. Hurdle Hops
This drill improves horizontal power and speed. Set adjustable hurdles at 12-18 inches high, spaced about 2-3 feet apart. Hop over each hurdle on one leg, focusing on fast, powerful leg drive and a quick hopping rhythm. Perform 2-3 sets of 8-10 hops, then switch to the other leg.
2. Lateral Hurdle Hops
This drill builds lateral power and quickness. Set up adjustable hurdles 18-24 inches high. Hop laterally over each hurdle, landing softly on the balls of your feet with bent knees. Repeat the drill going back in the opposite direction. Perform 2-3 sets of 6-8 lateral hops per side.
Start hurdle drills at a lower height and master the movement pattern before increasing the challenge. Ensure you can maintain proper upright form and not compromise technique at higher heights. Adjust and progress the hurdle height incrementally as you improve.
Training with adjustable hurdles allows you to customize the workout to your current ability and precisely target your acceleration, speed, and agility. Gradually raising the bar over time provides the progressive overload required to reach that next level of sprinting performance.
Increase Intensity With Hurdle Agility Drills
Sprinters are always looking for new ways to increase their speed and agility. One of the best methods is incorporating hurdle agility drills into training. These explosive drills build power, heighten body awareness, improve running form, and deliver a high-intensity cardio workout.
Hurdling requires coordinating a rhythmic hopping stride while clearing barriers. This challenges your agility – the ability to change directions quickly while maintaining control and balance. Frequent hurdle drills train your muscles and nervous system to fire faster for lightning-quick moves on the track.
Here are some key benefits of hurdle agility training:
- Develop explosiveness – Produce more force in each foot strike.
- Increase leg turnover – Quicker cadence and recovery.
- Improve running form – Proper posture and mechanics.
- Build leg strength – Leap higher by recruiting more muscle fibers.
- Enhance balance and stability – Clear hurdles with precision.
Hurdling requires coordinated movements and rhythmic stride patterns. By rehearsing these mechanics regularly, your neuromuscular connections improve, creating more efficient motor pathways. This allows you to sprint faster by enhancing how your muscles activate and fire.
Here are two excellent hurdle agility drills to try:
Lateral Hurdles
This drill improves lateral quickness and control. Set up a series of hurdles spaced about 2-3 feet apart. Hop over each hurdle laterally by driving hard off the outside foot and bringing the inside foot up and over the barrier in one bounding step. Stay on the balls of your feet with knees bent to absorb impact. Repeat crossing back over the hurdles in the opposite direction.
Hurdle Sprints
This drill boosts acceleration speed and form. Space hurdles 5-10 meters apart in a straight line. Sprint up to each hurdle, taking off approximately one stride out to clear the barrier in a running rhythm. Focus on maintaining form, posture, and speed throughout. Repeat 2-4 times.
When first learning hurdle agility drills, begin with a conservative height, like 12-18 inches. Gradually increase the height a few inches as your technique and coordination improves. Maintain proper posture, eyes looking forward, with a quick, springy arm drive.
In addition to hurdles, other agility tools like ladders, dots, and cones can be incorporated into dynamic drills. Training agility improves how you accelerate, decelerate, and change direction, translating directly to faster sprint times.
Make hurdle drills part of your weekly speed workouts. Start with 2-3 sets of 4-6 reps per drill. Allow full recovery between sets. Hurdle training delivers a high-intensity cardio blast that also builds explosive power. Combining these drills with speed intervals, plyometrics, and sprints provides a complete workout to develop maximum speed.
The adjustable nature of hurdles allows you to precisely dial in the optimal height to match your current fitness level and continue progressing. As your agility improves, raise the hurdle height incrementally to keep the drills intense and challenging.
Proper hurdling mechanics translate directly to better running form and efficiency. Make hurdle agility drills a key component of your speed training to enhance performance and achieve new PRs!
Gauge Progress With Timed Clearance Tests
As a sprinter, shaving mere fractions of a second off your times can mean the difference between a podium finish and being an also-ran. To maximize performance, you need to precisely gauge your progress and know that all the speed work is paying off. This is where timed clearance tests with adjustable hurdles come in.
Timed hurdle clearance tests measure your ability to quickly navigate obstacles at speed. Being able to adjust the hurdle height enables you to incrementally increase the challenge as your skills improve. Periodic timed testing provides actionable data to quantify your gains and fine-tune training.
Here are some of the key benefits of using adjustable hurdles for timed testing:
- Measure power gains – Higher clearance equals more leg drive.
- Evaluate technique – Consistency and precision reflect coordination.
- Identify weaknesses – Comparing right/left sides or front/backClearance.
- Assess progress – Improving times show training efficacy.
- Add training variety – Tests break up repetitive sprinting.
Timed clearance tests reveal strengths, expose flaws, and track progress in a tangible way. Numbers don’t lie! Quantitative performance metrics allow you to assess when to push harder or modify the program to address lagging areas.
Here are two examples of timed clearance tests to incorporate into training:
Lateral Rapid Response
This tests lateral quickness and reactivity. Set up a series of low hurdles 2-3 feet apart. Start straddling a hurdle. When signaled, rapidly hop over each hurdle laterally without touching them. Use a stopwatch to time how long it takes to clear all hurdles up and back. Record and compare times.
Down and Back Sprint Clearance
This tests linear speed maintenance while navigating hurdles. Space adjustable hurdles about 10 meters apart in a straight line. From a standing start, sprint and clear each hurdle down and back as fast as possible without knocking them over. Time and record the test.
Begin clearance test hurdles at 12-18 inches high and comfortable sprint speed. Increase hurdle height and sprint speed as skills improve. Consistently quantify and compare performance over time. Aim for 2-5% improvement each 4-6 weeks.
Timed clearance tests add variety to training while providing objective data to monitor progress. Use these metrics to adjust workouts and address weak points. Improving test times indicates hurdle drills are translating to measurable gains in speed, power, agility and technique.
The adjustability of hurdles enables you to precisely increase the challenge as your abilities improve. Gradually raise the bar over time by testing at incrementally higher speeds and hurdle heights. Used consistently, timed clearance tests give you real numbers to know your sprint training is delivering results.
Objective performance data is crucial for continued improvement. Timed clearance tests quantify your abilities versus subjective feelings, pinpointing areas needing work. Numbers don’t lie. Use adjustable hurdles to regularly test and track progress, driving new breakthroughs in speed!
Stay Injury-Free With Proper Form and Loads
Sprinting is one of the most fundamental athletic skills across various sports. Whether it’s running backs exploding through a hole on the football field or a basketball player beating their defender down the court for an easy layup, speed is often the difference between scoring and getting stopped in your tracks.
But sprinting isn’t as simple as just running from point A to point B as fast as you can. Proper form and technique are critical for maximizing speed and acceleration while also avoiding injuries. This is especially important when using speed training tools like adjustable hurdles that allow athletes to increase resistance and intensity.
Maintaining Proper Running Form
Here are some key elements of proper sprinting form:
- Keep your head and chest up, looking straight ahead
- Drive with your arms bent at 90 degrees, hands cupped lightly
- Strike the ground with your mid-foot, rolling from heel to toe
- Push off explosively, driving your knee high to maximize power
- Land on the ball of your foot, recoiling your leg for the next stride
Focusing on powerful arm drive, proper foot strike, and leg turnover will help you maintain speed and efficiency when fatigue sets in. Leaning too far forward or overstriding with your lead leg are common mistakes that can throw off your momentum or lead to pulled muscles.
Starting Out With Lighter Loads
When using adjustable hurdles or resistance trainers, it’s important to start with manageable weights or heights that allow you to maintain your sprinting form. Trying to sprint at max speed with too much added resistance can alter your natural running mechanics, putting excessive strain on muscles and connective tissues.
For example, the SKLZ Speed Hurdles Pro allow you to adjust height from 6 inches up to 30 inches. For just starting out, go with lower hurdle heights like 6 to 12 inches so you can focus on keeping those strides long and efficient.
Over time as you build strength and stamina, you can begin increasing the resistance load – whether it’s hurdle height or weights on a speed parachute – to continually challenge your top speed and explosiveness.
Stretching and Recovery
Sprinting, especially while weighted down or clearing hurdles, puts major stress on muscles and joints throughout the body. Be sure to properly warm up with dynamic stretches – leg swings, high knees, butt kicks – before speed sessions. After training, static stretching and foam rolling will help cool your body down and improve recovery.
Pay extra attention to the major muscle groups like your quads, hamstrings, hips, and calves which bear the brunt of sprinting loads. Keeping your muscles supple and working out related muscle imbalances with strength training can help ward off strains or more serious soft tissue injuries.
Listening to Your Body
It’s easy to get caught up in the competitive mindset of pushing your body to run faster and jump higher during speed training. But recognizing when your form is breaking down or you’re putting undue stress on your muscles is crucial.
If your legs feel heavy or your strides seem to lose their explosiveness, that’s a sign to dial back the intensity and resistance. Better to end a session early than to keep grinding and risk a major hamstring or groin pull that sets your training back for weeks.
Speed training with tools like adjustable hurdles can deliver huge performance gains, but only if you implement them properly with a focus on sound form and responsible loading progression. Master the technique and your body will thank you with new PRs!
Ready to Shave Seconds Off Sprints With Adjustable Hurdles?
For any athlete looking to improve their acceleration, top speed, and agility, a set of adjustable hurdles can be a training game changer. These hurdles allow you to gradually increase height as your leg strength and explosiveness improves over time.
Rather than being limited to a fixed crossbar height, adjustable hurdles let you scale up the challenge to continue targeting your fast-twitch muscles and nervous system. And by mastering the skill of striding over higher and higher barriers, you teach your body to snap those legs through faster on each step.
Benefits of Adjustable Hurdle Training
Here are some of the benefits that adjustable hurdles bring to your speed training:
- Build power and explosiveness – Jumping over hurdles forces you to drive hard with each stride
- Improve coordination and running form – Clearing hurdles emphasizes proper stride mechanics
- Increase leg turnover – Your legs must snap through faster to clear higher hurdles
- Develop strength and flexibility – Extra mobility and stretch required to handle elevated heights
- Prevent stale training – Adjustments keep sessions challenging as you progress
Hitting Top Speed With Adjustable Options
The SKLZ Speed Hurdles Pro represent one of the best adjustable hurdle options on the market for maximizing sprint speed. With a minimum height of just 6 inches and maximum of 30 inches, these hurdles enable athletes to scale resistance across a huge range.
The Speed Hurdles Pro feature a patent-pending counter-balanced design that prevents tipping at higher heights. The raised pivot point and weightedbase provide stability while still allowing the hurdle to collapse when contacted. This helps prevent tripping injuries.
Each hurdle has 5 advanced height settings that can be quickly adjusted with the click of a button before usage. No tools or complicated setup required! The flat base design also allows for angled placement of hurdles to focus on lateral movement and agility.
Adding Them to Your Speed Regimen
To integrate adjustable hurdles like the Speed Hurdles Pro into your training regimen:
- Begin with lower height settings around 6 inches
- Focus on maintaining proper sprinting form and stride length
- Gradually increase height week-to-week as skills improve
- Use hurdles for linear sprints or lateral shuffle drills
- Combine with other tools like resistance bands or chutes
Adjustable hurdles are one of the most versatile and challenging tools for developing explosive speed. Take your sprint training to the next level and unleash your fastest self!