The Agility Hurdles Workout you should try!
The great thing about agility hurdles is that you can get a very efficient workout out of them. Plus they are pretty cheap and extremely easy to set up and store.
Plyometric Hurdles can be used to perform a variety of plyometric and rehabilitative exercises. Arrange the hurdles so that the side the board slides off is the far side, allowing the hurdles to collapse when hit.
Agility Hurdles Workout
Place 2-5 hurdles about 2′-2.5′ apart. Pick four exercises and do them 2-4 times each. Set the plyo hurdles at a height that is appropriate for your ability.
1. Overs
Stand facing the hurdles. Walk over them, placing only one foot on the ground between each plyometric hurdle.
Variations:
• Holds – When stepping over the hurdles, hold the trail leg over them for five seconds.
• Over 2, Back 1 – Step over the first two hurdles as in Overs. Instead of clearing the third hurdle, back up over the second hurdle. Repeat this pattern of clearing 2 and backing up 1.
• Hurdle March – Clear each hurdle in a marching fashion with both feet contacting the ground between hurdles.
2. Laterals
Start with your side facing the plyo hurdles. Step over first hurdle with inside leg. Follow with other leg. Repeat over remaining hurdles.
3. Swing-Outs
Stand facing the hurdles. Clear the hurdles by swinging a straight leg out to the side as you step over them. Place one foot on the ground between hurdles.
Variations:
• Swing Out Holds – Hold trail leg over hurdles for three seconds.
• Swing Out Over 2, Back 1 – Perform this exercise as in Over 2, Back 1, but swing the legs out straight as you step over hurdles.
• Swing Out Laterals – Perform this exercise as in Laterals, but swing the legs out straight as you step over hurdles.
4. Backward Overs
Walk over plyometric hurdles backwards, placing one foot on the ground between them.
Variations:
• Backward Holds – Hold the trail leg over the hurdles for five seconds.
• Backward Over 2, Back 1 – Perform this exercise as in Over 2, Back 1, but backwards.
• Backward Hurdle March – Perform this exercise as in Hurdle March, but backwards.
You can also watch this cool video for more exercises ideas.