The XSport Life

MOVEMENT

1. Set up low hurdles on the floor with space between.
2. Complete one series (back and forth) of each of the following movements.
• The One Step - Run through the hurdles as fast as you can maintaining control with one foot clearing over each hurdle. Arms are at 90 degree angle moving close to the body. Great for sports performance!
• The Two Step - Sprint through the mini hurdles with two feet touching between each one. Keep your arms at 90 degrees with a strong pump to help drive your knees up. Your body will have a slight forward lean and as you touch the ground with both feet between hurdles keep your weight over the toes. Repeat the drill changing your lead leg so you get the same amount of work on both sides. Keep your body square and be careful of dragging the back leg.
• The Hop - Jump just high enough to clear each hurdle and land lightly, ready to make another hop. It is basically a quick, explosive bounce between the hurdles. You jump over the hurdles with both feet and as soon as you land you take off over the next hurdle. Helps you create explosive force!
• The Side Step - Face sideways and step over each hurdle, touching the ground with both feet each time. Push off your back leg to move through the mini hurdles and avoid hopping. Make sure to repeat movement on opposite side to train both sides of the body effectively. Develops precise lateral movement.
• The Crossover - Step over each hurdle with one foot. Lean towards the direction you’re running to help propel yourself through the hurdles and avoid swinging your leg out in front of you. Bring your knee up and across your body as you step over each hurdle. Make sure to repeat movement in opposite direction.
3. Repeat the series 2 more times to start and work your way up to 5.