I'm Dan Scheldon. In this video, I'm going to teach you all of my mini hurdle drills to improve your knee drive and first step explosive. Set up six mini hurdles one yard apart. After the last hurdle set up a cone about five yards away. One step. Take one step between each hurdle then sprint through the cone. Drive those knees up and get your feet up over those hurdles. Two steps. Take two steps between each hurdle. Really pump those arms out and drive those knees up and over the hurdles. Make sure to alternate leading with both legs. Three steps. Take three steps between each hurdle. This one takes a little bit more rhythm so start at half speed until you get the hang of it. Work on accuracy first and speed will come. Two foot hops. Keep those feet together and hop over each hurdle. The goal is to make efficient forward movement not vertical movement. One foot hops. Anything done on one leg is going to be more difficult. So remember to use those arms to really drive those knees up and over the hurdles. Two foot lateral hops. Jump sideways over each hurdle keeping your feet together and your body under control. After that last hurdle turn and sprint through the cone. Make sure you do this one both directions. Lateral shuffle. Turn sideways and laterally step over each hurdle. Keep those toes facing forward through the hurdles and make sure to always alternate leading both directions to keep your muscles balanced. Diagonal hops. Start outside the first hurdle and diagonally hop across each hurdle. Stay in control and keep your body weight over your knees when you land and take off. Hop scotch. Hop through the hurdles alternating between two foot and one foot hops. This takes some rhythm so start slow until you get the hang of it. Forward shuffle. Start outside the first hurdle and shuffle around the outside of every hurdle. Focus on short quick efficient steps. Keep your shoulders over your knees so you can make quicker change of direction movements. Mountain climbers. Face sideways and alternating sprinting and back pedaling around each hurdle. Focus on short quick steps and body control. After the last hurdle turn and sprint through that cone. Skaters. Start outside the hurdles and leap diagonally across each hurdle. Land and explode off each leg by keeping your shoulders over your knees. Quarter turns. Hop over each hurdle and turn 45 degrees. Return back to center then quarter turn the opposite direction. This drill will really help improve that body control. Half turns. Jump and turn 180 degrees over each hurdle both clockwise and counterclockwise. Focus on staying under control and making swift efficient jumps. Lateral crossovers. Face sideways and run laterally through the hurdles by crossing your outer leg over the inner. Make sure to drive that knee up and over and really pump those arms. Lateral shuffle back and forth. Lateral shuffle through the hurdles and shuffle back before shuffling forward again. Then sprint through that final cone. Think of this as shuffling two times forward, one time back. Keep your toes and shoulders facing forwards as you shuffle. Two step forward one step back runs. This is an advanced drill where you have forward step over two hurdles and back step over one. It requires a great amount of body control and rhythm so don't try it until you have mastered all of the other hurdle drills. Two forward one back hops. Same as the previous drill but hopping instead of stepping. Leap over two hurdles and then jump back over one. Again, it's a very advanced drill so only attempt it when you have the body control to do so. Stair well. Arrange the hurdles perpendicular to each other forming a stair well. Two steps. Start by taking two steps forward over the first hurdle and two lateral steps over the next hurdle. Continue forward and lateral through the stair well then sprint through that final cone. Leave with your inside leg and walk through it at first if you need to get that rhythm. Two foot hops. Same concept as the last drill but we are hopping instead of stepping. Forward hop over the first hurdle then lateral hop through the next. This combines both forward and lateral movement in the same drill. Make sure to perform each drill in both directions. Four turns. Hop and turn over each hurdle so when you land you are facing forward on the next hurdle. Land and take off as efficiently and under control as possible. These drills are intended to get your body changing direction as efficiently as possible. Box drill. Take four hurdles and form a box. One hurdle forward hops. Jump back and forth over one hurdle by exploding your knees up and over the hurdles and land and take off the balls of your feet. The goal is to be in control and keep your head as still as possible. Remember the arms help drive your knees. Two hurdle forward hops. Similar concept as the last drill but this time we are jumping forward and backward over two hurdles instead of one. This requires more body control so focus on accuracy over speed. We are hopping horizontally not vertically so keep your head on that same horizontal plane. One hurdle lateral hops. Same concept as forward hops but this time we are doing lateral hops side to side over one hurdle. These are plyometric drills to help develop those quick explosive movements. Keep those toes facing forward and your knees driving up and over the hurdle. Two hurdle lateral hops. Just like the last drill but we are adding one more hurdle. Always perform these drills in an athletic position with your shoulders over your toes. This allows you to absorb the jump in your hips so your head can stay in the same horizontal plane. Around the world hops. In this drill we combine forward and lateral hops. Alternate by jumping forward and lateral in and out of the box working your way in a clockwise or counterclockwise direction over each hurdle. Try to land and take off as efficiently and under control as possible. Subscribe to my YouTube channel and start checking out all of my other training videos so you can start to invest in your athletic success.