Wall lead-leg snaps
Hand against a wall, drive lead leg up and forward to clearance height, snap back to ground. 3 sets of 10 per leg. Trains lead-leg snap timing without a barrier.
Hurdles are expensive, fragile, and require a track. The patterns that make a fast hurdler do not. Lead-leg snap, trail-leg drive, hip mobility, and rhythm can all be drilled with cones, a wall, and a resistance band. Below: the drills that transfer, in order of payoff.
Hand against a wall, drive lead leg up and forward to clearance height, snap back to ground. 3 sets of 10 per leg. Trains lead-leg snap timing without a barrier.
Hand against a wall, drive trail leg through and forward as if clearing a hurdle. Knee horizontal, foot turned. Hardest drill to get right, but the highest payoff.
Cones placed at your event spacing, no barriers. Run them at race rhythm to drill the 3-step pattern without clearance pressure. 4-6 reps per session.
Hurdle drills only matter if they show up over a real barrier. Once a week, film a hurdle rep with a real hurdle. AI compares lead-leg height, trail-leg position, and rhythm against the standard. If the wall and cone work is paying off, the numbers move.
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