Two steps between hurdles
Cadence is wrong; rhythm and step frequency are not trained.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Mini Hurdle Run
Coaching cues
- Set 6–8 mini hurdles in a line; run through at sprint speed
- High knees; dorsiflexed foot; stay on the balls of the feet
- Each hurdle is a single step — one foot between each
- Develops quick ground contacts and hip flexor power
Common faults 2
Flat-foot contact between hurdles
Heel contact kills the reactive ground contact quality.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗