Setup: 12 mini hurdles at random spacing. The recommended setup is:
Hurdles #1-3 at 3 ft. spacing, #4 at 4 ft., #5-7 at 2 ft., #8 at 3.5 ft., #9 at 4.5 ft., #'s 10 at 4 ft, #11 & #12 at 3 ft.
Movement: Sprint through the hurdles. Mistakes are both expected and created intentionally.
Coaching Points: 1) Have the athletes do a test run to feel the spacing before they go so fast that they blow up the configuration. 2) Use a small piece of tape to mark the ends of the hurdles so when they do get blown up, the reset will be quick. 3) Unlike the usual hurdle training, the drill can be run in both directions. 4) 4-6 reps. will be enough to achieve the desired neuromuscular effect. 5) Do at least one speed break with another trip through the hurdles to heighten the effect. 6) Watch for the athletes cheating the drill by going slow to make the steps.
