Wickets
- Prescription
- 4 × 30 yd · 180 s restabout 10 min
- Players
- Solo
- Equipment
- Mini hurdles
Eight to ten mini-hurdles set at increasing intervals, with a run-in zone before them. The hurdles set your stride frequency and length without you having to think about it: it’s a track drill that fixes your running by constraining it, not by commenting on it.
Key points
- Count six strides before the first hurdle; otherwise, your spacing will never be right.
- Bring your knee up in front of you, and let your foot come down under your hip: the hurdle dictates this, not you.
- The spacing is set once and for all on the first run. Too tight, you chop; too wide, you overstride.
- Three minutes between runs: this is top speed.
- Setup takes time, so factor that into your session.
Common mistakes
- Doing the wickets at medium speed: at submaximal intensity, they build bad mechanics instead of fixing them.
- Watching the hurdles causes the head to drop and ruins your posture.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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