Starting Position: Stand to the side of a row of hurdles so that they are lying to your left. Your feet should be hip-width apart with the knees slightly bent. Bend your hips and drop into an athletic ready position so that your knees are slightly bent and your chest is directly over your toes. Your arms should be bent with the elbows fixed at approximately ninety degrees. During the drill ensure that the swinging is coming from the shoulder joint and not from the elbows. Shift your bodyweight so that your weight is on your right leg. Pick the left foot up so the left hip is at ninety degrees and prepare to place the left foot on the ground between the first two hurdles while pushing the right foot in to the ground to move your body to your left. Keep the abdominals engaged and spine straight during this drill. Keep your feet parallel so your toes are pointed straight in the same direction that you are facing.
As you plant your left foot in the space between the first and second hurdle, explosively drive your right knee up to create a ninety-degree angle at the hip. Take the right foot over the hurdle and bring it to the ground next to the left foot.
Explosively push your right foot into the ground and drive the left knee up continuing to run over the hurdles allowing both feet to land in the space in between each individual hurdle.
Exercise Variation: Once you have run over the hurdles moving to your right, change directions and run over the hurdles moving to your left. Once you establish the rhythm and pace of the movement, keep your head and eyes raised so that you are looking straight ahead where your opponent would be during an athletic competition.
Make sure to land softly as you step between the hurdles, land on the ball of the foot and roll down to the heel and keep your weight back in your hips as you run through the drill.