8 Drills For Speed and Acceleration with Mini Hurdles

King Sports

acceleration speed technique Published almost 4 years Ago

Mini Hurdles provide speed training that focuses on acceleration through fast stride rate/frequency.  For best results, set up 10 Mini Hurdles at 3-foot spacing.  The Spatial Illusion drill uses 4-foot spacing.

1-Step

The 1 Step is a quick and light run through the hurdles.  This drill teaches quick turnover and requires fast heel recovery to avoid knocking over the hurdles.



2-Step

The two-step is a sprint through the mini hurdles with two feet touching between each one.  Keep your arms at 90 degress with a strong pump to help drive your knees up.



Hop

The hop is quick and light.  This means that you jump just high enough to clear each hurdle and land lightly, ready to make another hop.



3 Hops & Run

3 hops and run works on a quick transition from a hop into a sprint.  Hop over the first three hurdles and on the third hurdle, you are going to land with both feet and take off into a one step through the rest of the hurdles.



Side Step

Face sideways and step over each hurdle, touching the ground with both feet each time.  Push off your back leg to move through the mini hurdles and avoid hopping.



Crossover

The crossover is a sideways run in which you are going to step over each hurdle with one foot.  Lean towards the direction you are running to help propel yourself through the hurdles and avoid swinging your leg out in front of you.



3-Step

The three-step works on knee lift and body control.  You are going to touch the ground with three steps in between each hurdle while pumping your arms at a 90-degree angle.  Be sure to get three full steps each time, avoiding a false step from getting too far ahead of yourself.



Spatial Illusion

The spatial illusion is ten hurdles at 4-foot spacing.  The illusion comes from picking up speed.  In the beginning, you will feel like you have plenty of stride space, but as you pick up speed the spacing will feel smaller and smaller, really forcing you to increase your heel recovery.


Leave a Comment:

You need to log in or sign up to comment.

Recent Posts

The Importance of Lines, Lanes & Leaders

Lining up correctly and staying in lanes are something every group needs to be good at. Setting order and keeping it should be easy, but even the easy things must be taught. Every line needs a leader. Do you know who your leaders are? Let's discuss the 3 Ls.

Sprint Mechanics - Part II

Part II of our series on Sprint Mechanics, Coach King provides drills to improve your running technique leading to speed improvement.

Sprint Mechanics - Part I

Coach King addresses proper techniques for your head when running, such as posture, where you're looking and breathing.

Our Mission at King Sports Training

Let's revisit the bread and butter of King Sports Training to get 2023 started off right! Coach King discusses our mission and also offers up encouragement around your new year resolutions. Practical advice to help you be the BEST you.

Recommended Playbooks

Year Round Youth Speed
Speed Intro
Off-Season Middle School Hybrid
Middle School Girls Hybrid Training
Summer Elite Speed
Summer Speed Training
General Any Hybrid