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Become an Explosive Sprinter by Using the “Hurdle Push” Drill!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

University of Illinois assistant coach Adrian Wheatley uses the “Hurdle Push” drill to teach his sprinters to apply force back into the ground when they’re running. It’s a simple drill, but can pay big dividends on the track for anyone who wants to become a more powerful runner.

Hurdle Push

Drill Summary: For this drill, you’ll need a cart that is used to transport hurdles or anything else that can offer some resistance on the move. The runner starts by taking a good stance and pushing off the ground on the balls of their feet, making sure to apply pressure back into the track. After running 10-20 meters, bring the cart to a halt. Coach Wheatley recommends two sets of three or two sets of four in this drill.

Keys to the Drill:

1) “Push” back on the track.
2) Run on the balls of your feet.
3) Drive through the cart/object.
4) Stop when the cart reaches a speed that it’s offering little resistance.

This video came from Championship Productions’ video “Fundamental Drills and Mechanics for Successful Sprinting.” View other world class Track & Field videos!




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