Hurdling is one of the most demanding events in track and field. Hurdlers must strengthen and work on several different muscles in their training. Strength training for hurdlers generally focuses on exercises for the hip flexors, calves and lower back.
Olympic Lifts
Track and field coach John McNichols recommends hurdlers perform Olympic lifts to add explosiveness. These include bench presses, squats, deadlifts and hang cleans. Olympic lifts work different parts of the body, the bench press the upper body, the squats the legs, deadlifts work the back and legs and hang cleans involve many muscles across the body. Even though the lifts focus on different muscle groups, all of the lifts are compound exercises, involving multiple muscle groups so that they will grow and work together.
Core Strengthening
According to Sports Fitness Advisor, core strengthening involves all of the muscles that stabilize the spine and pelvis, not just the abdominals. The website adds that these muscles are important because in sports they transfer energy from large to small body parts. There are endless ways to train the core, including incorporating one-legged versions of standard lifts or lifts that are performed on surfaces other than the standard bench. Sports Fitness Advisor recommends incorporating stability balls, medicine balls and balance boards to force the core to help balance the body during weightlifting.
Leg Strengthening
Strengthen the hip flexors with resistance band adductor movements. Attach a resistance band to your ankle and pull your attached leg across the front of your body over your other leg. In addition, there are some adductor training machines that work the same muscles. Calf raises train the calf and lower leg muscles. A variety of raises can help, all of which involve rising on your toes and forcing your calves and toes to support the weight. Deadlifts and rows are some of the most common ways to train the lower back, and you can perform rows with free weights or on a machine.
Weighted Hurdling and Running
Performing actual hurdling events and sprinting with weights or resistance can help build strength for the activity when the resistance is removed. A variety of training tools exist including parachutes, weighted vests, ankle weights and sleds. All of these force the athlete to pull the extra weight and build up the specific muscles used in hurdling. Work into these movements slowly so that your muscles can adapt to the weight and avoid injury.
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