Reach Your Fastest Running Speed With Quick Feet | Hurdle Step Over Drill

Reach Your Fastest Running Speed With Quick Feet | Hurdle Step Over Drill

Published by Trevor Theismann on 6th Dec 2021

Sports Training For Lateral Quick Feet

Athletes who have agile and quick feet will be a much more competitive athlete. A soccer player who possesses controlled and quick speed will be able to maintain their fastest running speed while dribbling the ball toward the opposing goal. Basketball players and baseball players will benefit defensively by possessing lateral quick feet that utilize coordination and great footwork to keep the opposing offense from scoring.

Athletes can learn the basic lateral quick feet movements by utilizing a Speed and Agility Ladder, Speed and Agility Cones, or hurdles to perform a Lateral High Knee Drill. Younger less advanced athletes should use shorter outside stimuli like the Speed and Agility Cones or Speed Ladder when performing the Lateral Quick Feet High Knee Drill. As athletes advance in their sports training they can begin to use higher obstacles like hurdles or taller cones to force the athlete to drive their knees higher. Athletes can also utilize resistance from Kbands Leg Resistance Bands, Reactive Stretch Cord, or Top End Speed Running Parachute to see increased results from their sports training. Go to the Training Section to view additional quick feet sports training drills that will help athletes reach their fastest running speed.

Hurdle Step Over Drill Sports Training

To perform the Hurdle Step Over Sports Training Drill athletes will need a set of Kbands Leg Resistance Bands and two Hurdles. Athletes need to remember that this is an advanced sports training drill and athletes should be able to successfully complete the lateral high knees while moving down the Speed and Agility Ladder or over hurdles before performing the Hurdle Step Over Drill in a sports training workout.

To begin the quick feet sports training drill athletes will place the two hurdles 1-2 yards apart and securely attach the Kbands Leg Resistance Bands just above the knees. Athletes will begin at one end of the two hurdle set up and begin the Hurdle Step Over Drill by taking their outside foot and tapping it between the hurdles. Athletes will follow by moving across the two hurdles and placing the outside leg on the opposite side of the hurdles. Athletes will then tap their other foot, take the outside leg across their body to tap in the center of the hurdles, and repeat this sequence for 15-20 seconds before stopping and recovering for 30-40 seconds. Athletes will complete 6 resisted repetitions of the sports training drill before removing the Kbands Leg Resistance Bands and performing 2 unresisted sets of the Hurdle Step Over Drill.

Reaching Your Fastest Running Speed

When performing sports training and quick feet drills like the Lateral High Knees and Hurdle Step Over Drill it is important quick feet and coordinated feet are the emphasis of the sports training drill. As athletes move through the Hurdle Step Over Drill it is important that the quick feet and movements of the lower body are emphasized. Excessive movement of the torso and upper body will cause the athlete to lose balance as they step outside of the hurdles, causing a longer turnaround as the athlete tries to move back through the hurdles. Athletes also need to place extra emphasis on driving their knees up and through the resistance provided by the Kbands Leg Resistance Bands. This will result in quicker, more powerful movements when performing unresisted sets and when performing the movement during a competitive situation. Unresisted repetitions of lateral quick feet drills will also help athletes capitalize on the increases in speed and foot turnover that is the result of increased muscle activation in the legs, hips, and core. Athletes who routinely use the Resisted Lateral High Knee Drill and Hurdle Step Over Drill will see significance increases in their fastest running speed and overall foot speed.

Fastest Running Speed With Quick Feet

Every workout should begin with a great warm up. This warm up should include static stretching with the Kbands Ballistic Bands as well as optional foam rolling with the Recovery Foam Roller. Great dynamic warm ups should include functional and sports specific movements which engage the appropriate muscle groups and prepare the body for competition or training. Sports training drills like the Hurdle Step Over Drill and Lateral High Knees can be incorporated with additional quick feet and sports training drills found in the 1-2-3 Reaction Pro, OverSpeed Accelerator, Cone Drill FX, or Speed 101 Training. All of these sports training routines help athletes develop quick feet, top end speed, and improved agility to help athletes increase performance during training and competition. Incorporating additional sports training from the Dynamic Strength XP and Shoulder Progression will help athletes build strength in their upper and lower body. This added strength helps to increase athletic output and decrease the chance of injuries.

Athletes can also use resistance equipment like the Reactive Stretch Cord and Victory Ropes in their sports specific training drills. Using resistance equipment when performing these specific sports training movements will allow athletes to build greater balance, control, and overall execution of these movements during competition. Athletes who play soccer, football, basketball, or any other sports in which contact with defenders is frequent will be able to take and absorb this contact better. This added balance and ability to absorb contact will help athletes maintain their fastest running speed when running down the field or finish a lay up to complete the play in a basketball game.

Overall, athletes and coaches should push for a well balanced training routine which progresses athletes through strength, speed, agility, and additional plyometric exercises. This variety of training will allow athletes to improve on a wide set of skills which will ultimately help to develop a well rounded and air tight game. An athlete who develops advanced skills will be more competitive during a game and they will be even more difficult for the opposing team to defend during competition.

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