Hurdling requires optimal hip extension and hip flexion while maintaining stability in your torso and hips to avoid injury, and to be able to leap high and fast. Your hamstrings — a group of muscles in the back of your thighs — work with other leg and hip muscles to extend your legs when you leap over a hurdle and controls the deceleration rate when you land. Therefore, your workouts to condition for hurdling should incorporate multiple muscle groups rather than isolating the hamstrings, suggests the National Academy of Sports Medicine.
Left-right Asymmetries
In hurdling, most athletes favor one leg to leap in front of them when they hurdle. The trailing leg initiates force to launch your body up and forward, while the leading foot and leg would decelerate and land on the ground first to absorb the impact when you land. You may find that you can leap better with your right leg forward than with your left leg forward or vice versa. This creates an imbalance in your body that causes one leg to extend better than the other leg. Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform corrective exercises to remove any left-right asymmetries before focusing on endurance or power training. These exercises restore balance so that your hips and legs produce equal force and have balanced range of motion.
Prone Mountain Climbers
This exercise works hip extension and flexion while keeping your knee flexed at 90 degrees with your body in a pushup position. This also works on spine, abdominal and pelvic stability as you maintain your alignment. Stack a set of aerobic steps about one to two feet high, and put your hands on top of it about shoulder-width apart. Your head should be in alignment with your spine, hips and legs. Bring your left knee toward your ribs, with your knee bent at 90 degrees and without rounding your lower spine. As you swing your leg back, keep your knee in the same bent position. Your left hip joint should be the pivot point as you swing back and forth with a steady rhythm and control. Perform 10 swings on each hip. If one side is less mobile than the other side, Cook suggests that you perform an extra two sets on the less mobile side.
Supine Elbow to Knee
This exercise works on core stability in your torso and hips while moving your upper and lower limbs in opposing movements, mimicing the hurdle movement. Your hamstrings and other leg muscles stabilize your lower body as you move and roll on the ground. Lie on the ground with your arms over your head and your legs slightly apart. Bring your right elbow and left knee toward each other without flexing body. Ideally, the two body parts should touch each other, but if you cannot do so, move them as close as possible without flexing your neck or torso. Then rotate your entire body to your left without moving your knee or elbow position so that your head rests on your raised left arm. Hold this position for one deep breath, and roll back to the starting position. You may find that you can roll toward one side better than the other side. Perform two or three sets of five or six rolls per side.
Stepups with Leg Extension
The stepup involves moving your body from a lower elevation to a higher elevation, which mimics the hurdle-movement pattern. It requires you to stabilize your torso and pelvis to maintain your balance and movement control. Your hamstrings work to extend the hip joint and to assist in movement deceleration when you lower from the step. Stand in front of a stack of aerobic steps that is between two and three feet high. Step on top of the step with the your right foot, and bring your body on top of the step without moving your torso. Extend your left leg slightly behind you by contracting your left buttock. Hold this position for one second, and lower your body down to the starting position. Perform two or three sets of eight to 10 reps per leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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