David Oliver Hurdle State Champion Training: Week 8

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WARMUPS

Full Hurdle

400m jog

30m Drills -----> Stride Back
Walking high knees
Walking front lunges
Walking side lunges
A Skip
B Skip
Carioca Right
Carioca Left
Running high knees
Running butt kicks
Straight leg bound


Hurdle Routine (6 hurdles at 30''-33'' start hight depending on ability, in flats)
3x lead/trail leg skips over the side @ 9ft
3x one step drill over the top @ 9ft
2x each height (30'', 33'', 36'') quick 3 step over the top @18ft 
- 3x30m accelerations


Stationary Hurdle

400m jog

30m Drills -------> Stride Back
Walking high knees
Walking front lunges
Walking side lunges
A Skip
B Skip
Carioca Right
Carioca Left
Running high knees
Running butt kicks
Straight leg bound
Stationary Hurdles (1 hurdle at an appropriate height)
3 sets of 10 stationary lead leg and trail leg


Competition
400m jog


30m Drills -------> Stride Back

Walking high knees
Walking front lunges
Walking side lunges
A Skip
B Skip
Carioca Right
Carioca Left
Running high knees
Running butt kicks
Straight leg bound

Hurdle Routine (6 hurdles at 30''-33'' start hight depending on ability in flats)
3x lead/trail leg skips over the side @ 9ft
3x one step drill over the top @ 9ft
2x each height (30'', 33'', 36'') quick 3 step over the top @18ft
2x 36'' and 39'' quick 3 steps over the top @18ft (SPIKES)
3x30m accelerations (SPIKES)


Block Starts
2x 1H
1x 2H
1x 3H


Easy

400m jog

30m Drills -----> Walk Back
Walking high knees
Walking front lunges
Walking side lunges
A-Skip
B-Skip
Carioca right
Carioca left
Running high knees
running butt kicks
Straight leg bound
- 3x 30m acceleration




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