The One Step Drill

This drill will very quickly ingrain good position over the hurdles. The hurdles should begin 5-8 ft apart depending on the athlete. Once a set distance is found, you should work to develop a better and smoother rhythm over the hurdles.

  • Maintain a good forward lean
  • SWING the arms
  • Raise the heels UP to the hips
  • Keep the feet dorsi-flexed (toes pulled up towards knee)

Athletes may struggle to perform the drill to begin with.

But given enough reps, they should begin moving through the hurdles automatically with minimal effort on their part.

This is precisely what you are looking for when performing this drill and it can only be obtained through proper position.

  • Stay Forward
  • Stay Tall