Here’s another Speed and Agility drill we like for our athletes. The Sprint-Hurdle-Sprint Drill emphasizes acceleration, deceleration, change of direction (lateral phase), and foot speed.
In the video, one of our athletes — a high school junior football player — demonstrates each phase of the drill. Here’s the progression:
- Left foot over hurdles, right foot outside hurdles
- Right foot over hurdles, left foot outside hurdles
- Both feet over hurdles, left foot first
- Both feet over hurdles, right foot first
- One foot over hurdles, left foot first (left-right-left)
- One foot over hurdles, right foot first (right-left-right)
- Lateral shuffle over hurdles, left foot first
- Lateral shuffle over hurdles, right foot first
Distance between first cone and first hurdle = 5 yards
Distance between hurdles = 1 yard
Distance between last hurdle and last cone = 5 yards
