The hurdle push drill is another that exemplifies the importance of acceleration when sprinting. It is a significant drill because it provides just a small amount of resistance and it requires that you maintain a low angle. It allows the athlete to truly feel how you should during full speed acceleration and enables you to perform the movement slowly. This drill should look and feel very similar to the wall acceleration drill. Only now, instead of using an immovable object, we are utilizing an object that will move with us.
To perform hurdle pushes, hold the side posts of a hurdle and accelerate forward, pushing the hurdle. This drill teaches the athlete proper acceleration or drive phase mechanics. These being, maintaining a 45 degree angle with the ground, having a forceful hip extension with a low heel drive and powerful forward knee drive, and applying force into the ground slightly behind the hip. All of these things allow for two important factors being optimized; the amount of force that is being developed, and where that force is being applied. A common mistake that can be detrimental is bending over at the waist in order to hold onto the side posts. Ensure that your body remains in a straight line from head to toe.
The SpeedMaker enhances this drill by providing resistance to the action, strengthening the glutes and hamstrings. While also assisting and improving the forward knee drive. The SpeedMaker will also promote post activation potentiation if the drill is performed with the SpeedMaker during a warm-up, prior to competition. This will create a period of enhanced muscular performance during the following competition.
Please view the video below, in which I demonstrate and describe how to perform the hurdle pushes. Thank you again for visiting the SpeedMaker blog, please comment with thoughts, questions, or drills and exercises that you would like to see in the future.