June 1, 2012 - This Hurdler's Playground
Focus - Technique, Reaction, and Endurance
Workout - 10 over 10 Hurdles
Recovery - 2-2:30 minutes/ reps
Set up: Spacing/Height
Hurdles 1,2,3 - 18 feet (39inches)
Hurdles 3-4 28 feet, 4,5,6 (18 feet)
Hurdles 6-7 28 feet, 7,8,9 - 9 feet (30inches)
Hurdle 9-10 28 feet (hurdle 10 39 inches)
Reactive quick step rhythm - 3,3,5,3,3,5,1,1,5
***The spacing on the warm up drills was 8 feet over 5.. I sometimes go up as many as 8 hurdles and I repeat each drill from 3 to 5 times. I work both the dominant and weak to give muscles and hip area some balance. Great for those like myself who can't switch like some intermediate hurdlers.
