Hurdlers are some of the most technically gifted athletes on the track — combining sprint speed, explosive rhythm, hip mobility, and core control with split-second timing over every barrier. This planner was built to sharpen that full range of ability, giving hurdlers the strength, fluidity, and race conditioning needed to glide over hurdles with speed and precision. Whether you’re prepping for your first season or chasing a PR, this system delivers the tools to improve both form and performance.

What This Planner Includes:

Sprint mechanics and acceleration work for explosive starts and efficient drive

Hurdle-specific mobility and hip control to improve lead/trail leg recovery

Core and anti-rotation training for midair control and landing stability

Plyometric progressions for hurdle rhythm, foot pop, and race stride timing

Strength and Olympic lifts for force production, stiffness, and takeoff power

Sprint + hurdle integration drills for real race pace and conditioning

Ideal for hurdlers training for the 100m/110m or 300m/400m events

Build the form, power, and rhythm needed to attack every barrier — and finish strong.