For a workout that builds both conditioning and agility, incorporate adjustable hurdles into your off-season football training this summer. The following speed hurdle drills are guaranteed to make you bigger, stronger and faster next season.
Drink plenty of water and complete a dynamic upper- and lower-body warm-up (Walking Lunges and Arm Circles for about two minutes) before doing the following movements. Set each hurdle to the desired height, and space them one to two feet apart. Complete three sets per exercise, resting 20 seconds between sets and two minutes between drills. If you don't have access to speed hurdles, consider modifying the workout with speed ladder drills.
Zig-Zag Jumps and 40-Yard Diagonal Sprints
- Assume athletic stance and raise knees high as you bound over each hurdle with both feet
- After hurdles, immediately sprint diagonally right 10 yards, diagonally left 10 yards, right 10 yards and left for last 10 yards
Single-Leg Hops and 40-Yard Sprints
- Starting on right leg, perform single-leg hops over each hurdle
- After hurdles, sprint 40 yards and backpedal to hurdles
- Repeat on left leg
Side Jumps and 40-Yard Forward Sprints
- Using both feet, jump laterally over hurdles
- After hurdles, sprint 40 yards forward, then 40 yards backward
Alternate Hops and Multi-Directional 40-Yard Sprints
- Hop over two hurdles with left foot, two hurdles with right, then one hurdle with left and one with right
- Sprint 10 yards straight, 10 yards right diagonally, 10 yards left diagonally, 10 yards straight and reverse sprint to beginning of hurdles
Alternate Jumps with Side Lunges
- Space six hurdles one to two feet apart with 10-yard gap between sets of three hurdles
- Jump first three hurdles and laterally lunge next 10 yards while mimicking motion of pushing away an opponent
- Repeat sequence through next set of hurdles and backpedal to start
Finish speed hurdle drills with a cool down comprised of upper- and lower-body static stretches, holding each stretch 10-15 seconds.
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