Conditioning · Sprinting
Wicket Run
The wicket run is a sprint drill through low, evenly spaced hurdles. It trains upright running rhythm, quick ground contacts, and coordination at speed.
- Intermediate
- Moderate injury risk
- Rest 2 min
How to do it
- Space the hurdles in a straight line to match your natural running step length at your planned speed.
- Position yourself far enough behind the first hurdle to build speed gradually.
- Accelerate smoothly toward the first hurdle until you reach a controlled, upright running pace.
- Run through the sequence with one alternating foot contact in each gap.
- Continue running beyond the final hurdle.
- Slow gradually to a walk.
Form cues
- Keep your hips tall.
- Drive your elbows back.
- Relax your jaw and shoulders.
- Step down, not out.
Common mistakes
- Bounding over the hurdlesUse a normal running action rather than deliberately jumping upward for clearance.
- Reaching or stutteringAdjust the hurdle spacing between passes so you can maintain your approach rhythm without forcing your steps.
- Staring at each hurdleLook along the lane rather than dropping your head to watch every foot placement.
Safety
Clipping a hurdle can cause a trip or fall. Running faster than you can control, especially when fatigued, increases the risk of a hamstring or calf strain.
- Warm up with easy running and progressively faster strides before your first pass.
- Use low, collapsible hurdles on a level, grippy surface with clear approach and slowdown areas.
- Start below maximum speed and end the set when your coordination deteriorates.
- Stop the drill to reset any displaced hurdle before another pass.
If you have current hamstring, calf, Achilles tendon, or foot pain, get advice from a physiotherapist before attempting fast wicket runs.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Training Hurdle
Sets and reps
- Sets
- 4–6
- Target
- 20–30 meters
- Rest
- 2 min
Treat each pass as one set and log the hurdle-sequence distance, excluding the approach and slowdown.