Action • Jump the stick with your feet and return to the center.
• Stand outside the first low hurdle, feet together, knees slightly bent.
• Stand inside the hexagonal shape, feet together, knees slightly bent.
• Stand in front of the first low hurdle about 61 cm away.
Details and benefits of low hurdle running • Various modes and materials can be used.
Start position • Stand at the end of the ladder.
• Keep your toes on the ground during practice.
Once you have mastered the essentials, use half a ladder (4.5m) to speed up.
Action • Skip each low hurdle diagonally, with the face always facing the end of the line formed by the low hurdle.
Most of the training can use 6~10 low hurdles.
• Three round jumps clockwise, and then three round jumps anticlockwise, which are considered as a group of exercises.
I hope that runners who really want to improve their running level must seize the time to practice these movements and improve themselves scientifically and rationally* Part of the material comes from the network.
The height of the low hurdles is 15-20 cm, which is used to guide knee lifting or jumping exercises.
• Improve ankle stability and strength badly needed for jumping and running.
• Feet apart, shoulder width apart, knees slightly bent.
Details and benefits of diagonal jump in low hurdles • Effective exercise to enhance the ability of low jump.
• When keeping the knee high, use the toe belly of the landing foot to bear the force, and keep the foot and toe of the other leg upward.
• Use a complete ladder (9 meters) to learn how to move.
• Record the time spent in the same direction for each three rounds.
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Start position • Place 6~10 low hurdles in Z-shape, and the angle between the two low hurdles is 90 degrees.
In this way, we can find out which direction the jump is weak, and how to practice can improve the symmetry of the movement.
• Keep your toes on the floor and your feet close to your knees.
• Repeat the jump in and jump out movement throughout the length of the ladder, and jump in and out of each grid.
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• This exercise is very useful for warming up, and it is also a supplement to running and dual power skills.
Repeat this action in sequence throughout the low hurdles.
• Jump outside the next rung, branch your feet, and then jump into the next space immediately.
They want to improve their running level, but they don’t know how to practice? Today, I will introduce some of the most popular functional training movements for running! Agility Details and Benefits of Open Close Jump • Agile Ladder is the most popular venue or track and field equipment, which can improve agility and footstep speed.
Action • Run through each low hurdle, place your left foot between the first and second low hurdles, and place your right foot between the second and third low hurdles.
There are always some runners who are confused.
Here, the movements will be shared.
• Bent stick hexagon exercise is an excellent way to assess and develop agility for a long time.
• Great for runners.
• Keep an upright position, bending your elbows 90 degrees, always facing the front of the hexagon.
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• It is a very simple exercise, which is used to develop ankle stability, and improve the ability to decelerate, as well as the ability to reverse laterally.
• It can improve hip flexion and knee lifting ability in the acceleration phase of running.
• It can improve the starting position of runner’s agility • Place the curved stick into a hexagonal shape.
Use your shoulders instead of your elbows to swing your arms.
Keep your face toward the hexagon, continue to jump clockwise to each side of the hexagon, and always return to the center until the hexagon jumps over.
• Practice until you can have a stable rhythm before you can speed up.
• Keep your posture straight up and bend your elbows 90 degrees.
• Similar to jumping house and rope, you can practice horizontally and pay more attention to reaction speed.
Action • Jump your feet into the first space of the ladder.
Starting position • Set 6~10 low hurdles at 51~61cm intervals, the distance depends on the athlete’s figure, sports ability and speed of practice.
Bend your elbows 90 degrees to relax.
Details and benefits of hexagonal exercise with curved stick • The curved stick is a cheap, easy to get and easy to use tool that can provide agility exercises in different ways.