How can I train for hurdles, year 'round?

I need a training schedule that will help build me for hurdles all year. I've been stupid and don't have much upper body. So I want to build everything I need and keep in good shape. A schedule or SOMETHING would be AMAZING!!! And if you just have ways to better my race, submit it. It will be greatly appreciated.|||Wait at least 2.5 hours after eating before training or racing, this will prevent the felling of nausea during and after practice.





During track season, I have had hurdlers run invisible hurdles. It keeps them from unnecessary injuries when practicing and warming up. It also helps them focus on the hurdle mechanics while airborne, without worrying about hitting a hurdle.





Practice while at home:


Place a full length mirror in front of you and watch yourself do:





Hurdle Kicks. (Pick your knee up first then extend your leg.) Pay attention to your balance arm (insure that it gets extended opposite your lead leg) The arm on the side of your lead leg should be moving backwards in a hurdle running motion. Notice where you drop your lead leg, it should come directly back to your standing spot position. And notice how you recover from the motion. (By standing up straight.)





Trail Leg Motions:


While looking in the mirror, stand up straight, keep your lead leg planted and move your trail leg back one step. Bend yourself forward to a ninety degree angle and extend the arm on the side of the trail leg straight out past your head. The lead leg knee does not have to be locked into place. Now, prepare to balance yourself as you begin to raise your trail leg straight up (pull your toes up on your trail leg) and then slowly swing your trail leg one stride, ahead of the lead leg. As you bring your trail leg forward, straighten up and drop the elbow on your extended arm while pulling your elbow back into a running position. Your opposite arm elbow should be moving forward in a running motion. When you plant your trail leg foot on the floor, touch the floor with your small toes first. And do not cross your step in front of your lead leg. At this point you should be standing straight up in a running position.





After you have gotten used to this method of practicing, practice maintaining your balance standing on one leg. First for the lead leg, by pulling your knee up first, then hold that position for awhile before slowly swinging the rest of the leg and your balance arm forward.


For your trail leg, see if you can stand on your lead leg and pull your trail leg straight up and hold it flat in position, being sure to keep your foot from dropping downwards. Your arm must be extended to help maintain balance. Now, slowly go through the motions with your trail leg.





You can, also, stand next to a kitchen table chair or office chair and practice your trail leg over the back of it.





Staying on your toes is all important for 110m (H) and 100m (H). The best way to practice staying on your toes is to practice going down stairs, staying as high, on your toes as possible. You do not have to run down the stairs, just go down them as you normally would, except keep on your toes.





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http://answers.yahoo.com/activity;_ylt=A鈥?/a>|||Jump rope and speed bag, trains muscle, cardio, and timing all at once, VERY important for a hurdler.|||when your at home in your room or living room. get in a hurdlin positon and start working on your tecnic