A staple of any 100/110 hurdle training program is the 3-step hurdle drill. This training can be done at any time of the year. All you need to do is make a few adjustments to suit the part of the macrocycle you are in.

The main idea of ​​this drill is to place 3-5 hurdles that are spaced so that the hurdlers can take 3 steps between each one. To do this correctly, you can set up 3 or 4 lanes with different amounts of discount from the hurdles depending on the skill of your hurdlers. You can use this exercise as a speed exercise (low reps, long recovery), endurance exercise (high reps, less recovery), or form-specific exercise (the hurdler focuses on one aspect of your hurdling form). and try to improve it). with each step of fence).

At the beginning of the year I will set the fences 3-5. During this first part of the macrocycle I will probably want some resistance training for my hurdlers. If this is my chosen workout, I would get hurdlers over a lot of obstacles. My hurdlers would probably do 10-15 starts, which could mean 50-75 hurdling clearances. Be sure to allow your athletes enough rest to be able to maintain form, but you also need to keep rest short enough that you can still do resistance training.

Later in the year I drastically reduce the volume of obstacles cleared and focus more on speed through obstacles. The week of the state championship track meet we can only do 3 reps over 3 hurdles. During this part of the macrocycle, I would give my hurdlers a full recovery before starting the next rep. The main goal of this workout is to enable hurdlers to clear the hurdles and full recovery is necessary to start the next repetition with as much power and speed as the last.

There are also times when we use this drill to focus on improving a certain aspect of the hurdle form. Sometimes we will execute the training almost like an endurance training in which the hurdler overcomes many obstacles. Every time they get over one of those hurdles, they need to focus on just one adjustment to their form that we’re trying to make. Other times we can do only a few repetitions. When this is the case, I want my hurdlers to focus on that aspect of their form that they are supposed to change while running at top speed.