Exercise 1: Fast Hurdles Cadence Drill
Purpose: Improve leg lift and cadence.
How:
1. Arrange the agility hurdles in a row, 40–60 cm apart.
2. Quickly jump over the hurdles, alternating between your feet, landing on your toes with a light, effortless movement.
3. Complete 8–10 hurdles per set, rest 30 seconds, and repeat 4–6 times.
Key Points: Maintain a forward lean, swing your arms quickly, and maintain a strong sense of rhythm.
Exercise 2: Single-Leg Hurdles Explosive Jump
Purpose: Improve single-leg explosive power and balance.
How:
1. Choose one leg for support while swinging over the other leg.
2. Immediately prepare for the next jump after landing from each jump without pausing.
3. Perform 6–8 repetitions on each leg, completing 3–4 sets.
Key Points: Keep your core tight, keep your knees aligned with your toes, and avoid turning outward.
Exercise 3: Lateral Agility Hurdles
Purpose: Improve lateral speed and coordination.
How:
1. Stand facing the side of the agility hurdle.
2. Quickly jump over the hurdles to the left and right, feet together, completing the entire distance continuously.
3. Repeat for 20–30 seconds per set, and complete 4–5 sets.
Key Points: Maintain a slight bend in your knees, land lightly, and maintain a stable waist.
Exercise 4: Hurdles-Sprint Combination
Purpose: Improve the transition between jumping over and sprinting.
How:
1. Place the hurdle at the starting point. After jumping over, accelerate directly into a sprint of 10–15 meters.
2. Repeat for 4–6 reps per set, and complete 3–5 sets.
Key Points: Shift your center of gravity forward the moment you jump over the hurdle, and quickly transition into a sprint stride after jumping over.
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