--- title: "Agility & Hurdle Drills Training by Amit Khanna" description: "Build explosive speed with expert-led agility and hurdle drills. Learn proper sprint mechanics, hip mobility, and coordination with India's former fastest man." canonical: https://mytribe.in/gospeedsprintacademy/sports-performance-training/agility-coordination-hurdle-drills last_updated: 2025-09-21 --- # Agility, Coordination & Hurdle Drills Training Tribe Verified · Coached by India's former fastest man By [Amit Khanna](https://mytribe.in/gospeedsprintacademy) · Training across Delhi NCR; Sessions at IIT Delhi, Vasant Kunj & Nehru Park · ₹1,500 per session (estimate) Part of [Sports Performance Training](https://mytribe.in/gospeedsprintacademy/sports-performance-training). [View full gallery](https://mytribe.in/gospeedsprintacademy/sports-performance-training/gallery) Speed isn't just about running in a straight line. I use these drills to build the hip mobility, balance, and explosive power that turn beginners into athletes. ## Photos and videos - [Video: Hurdle drills are invaluable for all runners, not just hurdlers. They improve speed, agility, and coordination by ingraining rhythm and increasing explosiveness, making athletes faster and more efficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b705a44f-b1a8-44ec-93d0-4c5087fd49ee) - [Video: The fear of a little punishment always works. I use small challenges to ensure my athletes stay focused and maintain perfect coordination during these hurdle drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81bd4074-340a-46b5-b1e1-635c35018d0c) - [Video: Every athlete needs hurdle drills. They improve sprint mechanics, enhance hip mobility for longer strides, boost coordination, and develop the balance and core control needed to maintain form at high speeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/004ef06e-91f1-4cea-9841-e7741f09eb7b) - [Video: Why do we do so many hurdle drills? Because they unlock speed, rhythm, flexibility, and power. They are a must for any serious athlete looking to improve their performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21e6d397-9751-4feb-ab11-fb00c9e9b222) - [Video: The benefits of hurdle drills are immense. They improve stride length and frequency, enhance hip mobility, boost coordination, and strengthen stabilizer muscles to reduce the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f6c4f90-eab2-4421-a808-d015f91e1dd1) - [Video: Plyometric training, like these hurdle hops, is highly effective for improving explosive power, speed, and agility. It enhances muscle strength and reaction time, which is essential for any high intensity sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7ce9ec0-68ae-4578-b41a-17c22e5c4fed) - [Video: Pushing yourself out of your comfort zone is where growth happens. These plyometric hurdle drills enhance fast twitch muscle fibers, which are crucial for sprinting and jumping.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d39b74b-1f22-42a9-8056-8c80e60c1eab) - [Video: Hurdle stretches are essential for sprinters. They target the hip flexors, hamstrings, and glutes, improving hip mobility which leads to better stride length and knee lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bb97b7a-3fe1-4027-b926-c045fe7b2dbf) - [Video: Your mind can make the impossible possible. When this athlete doubted she could clear the increased hurdle height, my belief in her gave her the confidence to succeed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6739bd60-4edd-417d-bec3-aae4ab5eda5b) - [Video: This drill specifically targets the adductor muscles. Strengthening these muscles is crucial for stability, power, and injury prevention in sprinters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f76c905b-b9a5-45ab-8208-eeb00ecb7c2a) - [Video: Plyometric training is all about explosive power. These hurdle jumps are a key part of our regimen to improve speed, agility, and overall athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c4cc121-7627-4b8b-9d96-93cb010d1549) - [Video: This circular hurdle drill is a great way to work on agility, coordination, and rhythm. It keeps the athletes engaged while improving their fundamental movement skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf562549-6893-4d3c-96f9-e03b995753ab) - [Video: Plyometric training is necessary to increase sprinting speed. It's valuable for any sport that requires quick bursts of speed or changes of direction, like athletics, soccer, and volleyball.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbd08a2c-3dce-4ecc-bf45-97fba5ffb05f) - [Video: Hurdle drills are incredibly important for improving hip mobility, muscle strength, and body coordination, all of which are essential for efficient sprinting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ec29d79-8798-43d2-8e07-7d0e11bc2cac) - [Video: I believe in catching them young and setting their technique right from the start. These agility ladder drills help young athletes develop coordination and footwork that will benefit them for years to come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c2cb30e-4f5a-441c-aaeb-049d7ba95cb7) - [Video: Go Speed jumping sessions are designed to build explosive power. These hurdle drills are a fun and effective way to improve an athlete's vertical and horizontal jumping ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe521b65-3c85-4e05-84a8-5da9b795dce3) - [Video: What does it take to give more than 100 percent? It takes the right attitude. These hurdle drills build not just physical skill but also the mental toughness to push beyond perceived limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ea8386a-5868-4ad8-bc44-f1d09c9026c2) - [Video: A combination of hurdle drills and resistance running. This workout improves both speed and drive phase power, making it a comprehensive drill for serious athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19f50559-a54f-4bbe-8a6d-7e5b8f507ebd) - [Video: No wall can stop you if you have the desire to reach your goal. We use a combination of hurdle drills and box jumps to build the strength and explosive power needed to overcome any obstacle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d3e41dd-b875-4891-9733-f4b75f0de968) - [Video: Drills to improve your strength. These hurdle lunges build stability and power in the legs, which is essential for a strong and efficient running stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b02113e6-be68-4cd5-a880-2396daa53f64) - [Video: Getting faster and stronger with a combination of weighted hurdle drills. This workout improves coordination, balance, and explosive power all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2e87f33-8b4b-4c98-a338-f1698ef9e7e2) - [Video: Hurdle work is a fantastic way to increase a runner's strength, flexibility, balance, and conditioning. These drills are a staple in our training program.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/437340ac-4907-4f85-b90d-5cf3f01d1182) - [Video: Box jumps are a classic plyometric move for a reason. They push your muscles to the max, helping to increase your power, strength, and speed, all of which are critical for a top sprinter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b033c360-8d8c-41df-916a-cbf39d69276f) - [Video: Want to improve your speed? Plyometrics are the answer. These box jumps are a key exercise for developing the explosive power needed to run faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae827d3f-0548-4779-93fe-f6d5a31b7e46) ## About Agility, Coordination & Hurdle Drills These hurdle drills aren't just about clearing height. Most athletes clip the hurdle because their lead leg mechanics or hip mobility are flawed. My sessions focus on fixing your foot strike and knee lift, so you stop leaking energy and start using the ground to propel your stride forward. If you want to get faster, you have to fix how you move, not just how hard you run. ### Why Hurdle Drills are Non-Negotiable Most people think hurdles are only for hurdlers. They are wrong. Hurdle drills are the fastest way to ingrain correct sprint mechanics and rhythm. At Go Speed, we don't just do jumps for the sake of it. - **Technique Over Height:** We start low. If your form is bad, height does not matter. I focus on A/B/C skips and proper arm action to build your foundation. - **Adductor Activation:** We specifically target the inner thigh muscles to improve stability and prevent the common injuries I see in amateur runners. - **Plyometric Integration:** We use hurdle hops and box jumps to wake up your fast-twitch muscle fibers. This is the difference between a runner who is fast and one who is explosive. ### My Approach to Speed I have seen too many kids focus on pure distance without learning how to run. Whether you are a cricketer needing to convert singles into twos, or a sprinter chasing national records, my programming oversight ensures you are not just getting tired—you are getting better. We track your progress with time trials and video biomechanics at our centers in IIT Delhi and Vasant Kunj. The goal is simple: improve your stride length and frequency through better coordination. If you are ready to put in the work, my academy is where you start. ## About Amit Khanna I am Amit Khanna, India's fastest man from 1995-1998. Now, I run Go Speed Sprint Academy to create the next generation of champions. My focus is simple: build explosive power and correct technique from the ground up, whether you're a child or a pro. [See all of Amit Khanna's services](https://mytribe.in/gospeedsprintacademy) ## More from Sports Performance Training by Amit Khanna - [Featured](https://mytribe.in/gospeedsprintacademy/sports-performance-training/featured) - [Championship Wins & Results](https://mytribe.in/gospeedsprintacademy/sports-performance-training/championship-wins-results) - [Training for Para-Athletes](https://mytribe.in/gospeedsprintacademy/sports-performance-training/training-for-para-athletes) - [Sprint & Acceleration Drills](https://mytribe.in/gospeedsprintacademy/sports-performance-training/sprint-acceleration-drills) - [Strength & Explosive Power](https://mytribe.in/gospeedsprintacademy/sports-performance-training/strength-explosive-power) - [Endurance & Mental Fortitude](https://mytribe.in/gospeedsprintacademy/sports-performance-training/endurance-mental-fortitude) - [My Coaching Philosophy & Tips](https://mytribe.in/gospeedsprintacademy/sports-performance-training/my-coaching-philosophy-tips) - [Coaching Professional Cricketers](https://mytribe.in/gospeedsprintacademy/sports-performance-training/coaching-professional-cricketers) - [Youth Foundation Program](https://mytribe.in/gospeedsprintacademy/sports-performance-training/youth-foundation-program) - [My Journey: From Champion to Coach](https://mytribe.in/gospeedsprintacademy/sports-performance-training/my-journey-from-champion-to-coach) - [Holistic Athlete Care: Recovery & Wellness](https://mytribe.in/gospeedsprintacademy/sports-performance-training/holistic-athlete-care-recovery-wellness) - [Additional Work](https://mytribe.in/gospeedsprintacademy/sports-performance-training/additional-work) ## More services by Amit Khanna - [Athletics Coaching (Track & Field)](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field) - [Youth Athletics Program](https://mytribe.in/gospeedsprintacademy/youth-athletics-program) ## Similar work from other experts - [Explosive Speed & Agility Training in Delhi](https://mytribe.in/ramandeepsinghkapoor/sports-strength-conditioning/explosive-speed-agility) by Ramandeep Singh Kapoor · Sports Strength & Conditioning · Trains at Fit N Fab Workout Zone in Najafgarh; Travels across Delhi and Chandigarh - [Speed & Agility Drills: Build Explosive Athletic Power](https://mytribe.in/coach.athletics/athletic-performance-coaching/speed-agility-drills) by Alok Chauhan · Athletic Performance Coaching · In-person coaching across Delhi NCR; Gym & Track sessions in Noida (Sec 45, 50 & 99) - [Hurdle Training in Greater Noida: Master Your Technique](https://mytribe.in/sonu.bhati.pali/track-and-field-training/hurdle-mastery-from-drills-to-race-day) by Sonu Bhati · Track and Field Training · Trains at The Athletics Future Academy and across Greater Noida - [Speed and Agility Drills for Explosive Performance](https://mytribe.in/dssa_india/athletic-performance-fitness-training/speed-and-agility-drills) by DSSA · Athletic Performance & Fitness Training · Online sessions and training at 2 locations in Andheri East, Mumbai - [Athletic and Explosive Power Training](https://mytribe.in/singh_crossfit/corrective-exercise-injury-prevention/athletic-explosive-power) by Shivam Singh · Corrective Exercise & Injury Prevention · Trains at Gold's Gym Palam Vihar & nearby areas in Gurugram - [Sport-Specific Speed and Agility Training](https://mytribe.in/flowwithnandan/athletic-performance-training/speed-agility-for-athletes) by Nandan Singh · Athletic Performance Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka ## Book To book Amit Khanna, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Amit%20Sir%2C%20I%20saw%20your%20Agility%20%26%20Hurdle%20Drills%20videos.%20I%20want%20to%20inquire%20about%20training.%20Can%20we%20discuss%3F)