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What drills do hurdlers do to improve their hurdle form and flexibility?

Hurdlers can improve their hurdle form by doing walking, skipping, and running drills over hurdles. Walking drills are performed by lining up six to eight hurdles in a row and walking over each hurdle (alternating lead legs each time). An alternate walking drill involves using the same lead leg over each hurdle. The same workout can then be done with a skip, to make the drill tougher. The hurdles can then be moved farther apart and skipping with the same lead-trail leg combination can be done with resistance by having a partner hold you back with a harness. The progression in the hurdle drill sequence is for the hurdler to actually run and jump over the hurdles at a close distance to teach driving off of the ground and dorsiflexion of both toes. Hurdlers should also spend extra time working on their flexibility. Stretching should always be done after properly warming up the body and dynamic stretches  such leg swings, hurdle walks, and lunges should be done after static (stationary) stretches. When doing static stretches it is best to not bounce and jerk to achieve great range of motion, but instead concentrate on correct posture and gradually try for more range of motion. Ways to improve flexibility include hurdle walking drills, cable drills against a wall and over a hurdle, sprint drills, pilates, yoga, and dynamic flexibility drills performed standing or on the ground.

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