Proper training of hurdle racing is a must prior to competition. Coach Blanks discusses proper training, language and instruction to help prepare athletes to compete to their maximum potential. Hurdle walkover drills benefit the athlete by improving flexibility, mobility, agility, and hip rotation. The "over and back" drill shows that technique done forward can also be done backward. In addition, by adding a medicine ball to this drill athletes work on balance as well as technique. The challenging "over and under" drill includes a walk over followed by a movement under the next hurdle. This drill requires balance and flexibility. Additional drills are "quick walk-overs", "middle side drill", the "drop step drill" and the "side mirror drill". Blanks then takes his athletes through stretching exercises some of which to be done prior to the meet. For example, the "L sit", a three phase drill that stretches the hamstring and gluteus; and the inverted lunge which stretches the inner abductor. He illustrates the correct way to execute several exercises to avoid injury. Next, Blanks introduces the athletes to the "one step drill" which contributes to proper form and execution of running the 110 and 100 meter hurdles. He also shares his thoughts and drills regarding the 300 and 400 meter hurdles, which require a different mindset and technique.

33 minutes. 2007.