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These three drills will improve hip mobility, core strength, glute strength and coordination for hurdles. Claire Spurway, athlete and personal trainer at Pure Fitness Limited, shows you how to perform them.
这三组练习可以提升臀部移动，腰腹力量，胯部力量和身体协调性。
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终极秘诀
1.In the forward hurdle walk-overs you should: keep tall, stay on your toes, keep your stomach tight, keep your glute muscles tight, keep your hips high, and swing your arms.
在跨栏前进时，应该：直立，指尖承重，腹部收紧，大腿肌肉绷紧，屁股抬高，摆动胳膊。
2.In the backwards hurdle walk-overs you should: extend your legs behind, keep tall, swing your arms, and try and place your feet facing forwards.
跨栏时后迈腿应该：伸展至身后，摆臂，脚背向前。
3.The last drill is a side on walk-over the hurdles with a skip step. You should: swing your arms, keep on the balls of your feet, and try to find a nice rhythm over the hurdles.
一气呵成练习的时候，应该：摆臂，足尖用力，并找到合适的节奏。
Thanks for watching video How To Do Hurdle Drills
谢谢收看本期“跨栏训练”教程。
