Hurdling is a sport that requires speed, agility, flexibility and explosive strength. As your body leaps over a hurdle, you are using a plethora of muscles in your legs, hips, back and core. Workouts to improve speed and endurance and strengthen the muscles in your hips can help improve your performance. Focusing on hip strength is important for women, because stronger hips can help prevent knee injuries.
Resistance Band Hip Flexion
Your hip flexors are responsible for flexing your leg, or pulling your thigh toward your body. Keeping them strong is essential in hurdling movements. Stand facing a bench or chair for balance. Select an appropriate resistance band, attaching one end to your right ankle and the other to a stable object behind you. Keeping your back and right knee straight, move your leg forward slowly while tightening your front thigh muscles. Return to the starting position and repeat 10 times. Perform up to three sets on each leg.
Resistance Clams
An exercise that targets the outer hip muscles is the clam. You can perform this movement with or without a resistance band. Lie on your right side with your knees slightly bent and your feet together. If you are using a resistance band, place it around your knees. You can prop your head in your right hand and place the left in front of you for balance. Keep your right leg still while you raise your left leg's knee up toward the ceiling, keeping your feet together. Lower your leg back to the starting position and repeat up to 10 times before switching sides.
Swiss Ball Jackknives
Using a Swiss, or exercise, ball will force your body to hold its balance, working more muscles than just your hips. Performing ball jackknives will strengthen your hip flexors and your core muscles. Lie face down on a ball and walk your hands out until the ball is under the tops of your shins and feet. Place your hands directly under your shoulders and engage your core by pulling your navel toward your spine. Keeping your back straight, bring your knees toward the floor until your knees are directly below your hips. Return to the starting position, and perform up to three sets of 10 repetitions, depending on your fitness level.
Adductor Ball Squeeze
Your inner thigh and hip muscles play an important role in running and moving your legs over hurdles. The adductor ball squeeze is an easy exercise to add to your workout regimen. Lie on your back with your knees bent and feet flat on the floor. Place a ball or rolled towel between your knees, and squeeze as hard as you can for five seconds. Release and repeat 10 times.
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