Wicket Runs over Mini Hurdles

A sprint technique drill where students run over a row of mini hurdles set at increasing distances, forcing them to land under the hips with high knees. It builds sprint mechanics, stride frequency and stride length at top speed.

How to play

1. Set up 3 lanes with 8 low hurdles (or poles on cones at 6-8 inches) at increasing spacings: 5'3", 5'7", 5'11" and so on, by lane level (5 min).
2. Groups of 8 per lane. First pass walking, then high-knee skipping, with one foot strike between hurdles (3 min).
3. Four reps at 80% with a 10 m run-in, walking back outside the lane (5 min).
4. In pairs, one films in slow motion from the side: does the foot land under the hips and does the torso stay tall? (4 min).
5. Anyone hitting hurdles moves to a lane with shorter spacing; anyone looking smooth moves up.
6. Two final reps at 90% with a flying start and 20 m of free running after the last hurdle (5 min).

Rules

• One foot strike between hurdles; if you take two, shorten the spacing.
• Always walk back outside the lane.
• Safety: hurdles that tip on contact and 1 minute of rest between reps.

Variations

Adaptations

• Limited mobility: filming and analysis, or rolling the lane in a wheelchair clapping the rhythm.
• Visual impairment: high-contrast markers and a guide running alongside calling the rhythm.
• Lower fitness level: three reps in the lane with the shortest spacing.

Learning goals

• Land the foot under the hips with high knees and a tall torso while sprinting.
• Adjust stride length to a set rhythm.
• Analyze personal technique using slow-motion video.

Equipment for a class of 25

• low hurdles: 24
• cones: 12
• measuring tape: 1
• tablets or smartphones: 3

Teacher tip

The typical mistake is jumping the hurdles instead of running over them; ask for quick, even foot sounds. Write the spacing on each cone to set up in a minute.

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