Step 1

Starting Position: Stand facing a row of hurdles (the hurdles should be spaced so they have an equal distance between each hurdle); start with the left leg forward and right leg back, right arm forward and left arm back (you can alternate this starting position, but be sure to have the opposite arm and leg forward); lean forward, hinging from the hips to prepare for the run.  Explosively push off with the left leg while rapidly lifting the right knee and swinging the left arm forward to generate the forward movement for the drill.

 

Step 2

Step over the first hurdle and plant the right foot in the space between the first and second hurdles while explosively driving the left knee up to create a ninety degree angle at the left hip, at the same time the left knee is rising up swing the right arm forward moving from the shoulder joint (the movement comes from the shoulder not the elbow).

 

Step 3

Lift the left foot over the next hurdle and plant it on the ground while explosively lifting the right knee to a height where it creates ninety degrees of hip flexion, at the same time the left arm should swing forward from the shoulder while the right arm swings back into extension.  Continue running over the hurdles by picking up the knees as high as you can to ensure that you are able to clear the hurdles as you run over them.

 

Step 4 

Exercise Variation:  Start with one foot touch between each pair of hurdles and progress to being able to do two foot touches in between each pair of hurdles.

 

Maintain a tall posture with straight spine by engaging the abdominals (bracing) during the drill.

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