The Benefits of Kickboxing, Martial Arts, and Cross-Fit Workouts for Hurdlers & Sprinters

by Melinda Burris

Athletes who participate in a variety of sports often introduce elements of martial arts like Karate, Tae Kwon Do, as well as cardio kickboxing and breathing exercises into their workouts to increase their ability to perform in multiple areas including agility, muscle strengthening, balance, reaction speed, core strength, and mental focus. This article explores how certain aspects of these disciplines can be beneficial in training for hurdlers and sprinters.

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Agility, the ability to move laterally and maintain coordination, is paramount in martial arts where the primary goal is “to evade an attack or get open to launch an attack.” This is why the ability to move laterally quickly is so vital — it allows a competitor to ward off an opponent’s blow while simultaneously setting up “an effective counter-attack against an off-balance opponent.”1 Hurdlers must also move rapidly while maintaining balance and body control so they can effectively perform a set of timed body motions that are taxing and require coordination and agility while sustaining as much speed as possible for the hurdler to perform at an optimal level. Thus, it is natural elements of the martial arts and other sports that focus on these key components would be introduced as part of a cross-training program for hurdlers and other track athletes such as sprinters.

Martial Arts Exercises

What follows is a list of martial arts exercises with directions that can be beneficial for hurdlers, sprinters, and other track athletes. Be sure to check with your coach or trainer before adding new elements into your training or workout routine and ask for help if you need it to make sure you are completing these exercises correctly. Warning: Doing any exercise or stretch incorrectly can do more harm than good as it places the body out of alignment, has you moving in ways that are not ergonomically sound, and can place you at a higher likelihood of injury. 

Agility Exercises

Agility Ladder Drills:

1. Begin the exercise by being sure to push off from the balls of the feet (not your toes).2
2. “Pump your hands from shoulder height to hips (men) and from chest height to hips (women).”2
3. Your elbows should remain at a 90-degree angle throughout the exercise.2
4. Remember to keep your upper body relaxed—this includes the arms, shoulders, and hands.2
5. It is important that your head remain still throughout the exercise.2

Note: Numerous agility exercises require an agility ladder including Ladder Linear Speed Drills, High Knees Agility Ladder, Lateral Agility Quick Steps, Ickey Shuffle Speed Ladder Drill, and more. An agility ladder is 10 yards long and is a simple, yet versatile piece of workout equipment you can make yourself with duct tape and paint stirring sticks.3 You can also purchase it online at multiple outlets.

While agility ladders are laid flat on the ground for use in exercise, agility hurdles are either 6 or 12 inches high. The purpose of using the hurdles is to do training that requires the athlete to focus on moving their feet off the ground while focusing on controlling their footwork.4

Example of a Mini Hurdle Drill: The Hurdle Acceleration Drill 

To complete this drill, you need the following equipment: 4-6 hurdles, two cones (one to mark the starting point and one to mark the finish line).

1. The first mini hurdle should be placed “at a distance from the start line equal to the length of your foot.”5
2. The second mini hurdle should be placed “at a distance from the first hurdle equal to two of your feet.”5
3. The third mini hurdle should be placed at a distance equal to “three of your foot-lengths away from the second hurdle, etc.”5
4. Once you have placed the final hurdle, measure a distance of 20 yards and place one of the cones down to mark your finish line.5

Running the Drill

1. Stand behind the startling line (established by the first cone) and stand facing the course, then assume your starting position.5
2. Run the hurdles course, being careful to land on only one foot in between hurdles.
3. Once you have cleared the last hurdle, sprint toward the finish line.5
4. If you knock over a hurdle while running this drill, you should stop and do 20 flutter kicks as a way of reminding yourself of the importance of running the drill correctly.5

The purpose of this drill is manifold: it teaches you to focus on sprinting to the finish line after the last hurdle has been successfully jumped; this drill also concentrates on making you “pick up your feet and lift your knees while sprinting.”5 This drill should be repeated 3-5 times as part of an acceleration training workout.5

Benefits of Cardio Kickboxing for Sprinters

Experts agree that cardio kickboxing offers multiple benefits for a variety of athletes including sprinters, these include a low-impact aerobic workout that can avoid injury and aid in recovery. Core training is also essential as it assists the sprinter in maintaining control while running at high speeds. Breath control is crucial as it allows the athlete to regulate their oxygen level and maintain endurance. This is also an important element in maintaining cool under pressure. This type of exercise also provides multiplanar training of the hips, which means it keeps the hips moving on all three planes. Because cardio kickboxing involves constant (and rapid) moving, shifting for punching, kicks, and footwork, these movements improve muscular activation and response times. Kickboxing also provides a cardio and strengthening workout that keeps your weight in check.6

A primary tenet of kickboxing is learning to control your breathing, so your movements are likewise controlled and focused. As discussed in the previous paragraph above, learning to regulate your breathing has multiple benefits for your performance and health overall. Unlike hurdling, in which there is competition but no direct opponent per se, kickboxing is grounded in mental focus so that you can anticipate your opponent’s next mode of attack while also planning your best target for advancement. This requires a high level of concentration that is useful in all sports and you will find that having mastered this skill, you carry it over with you into other pursuits. Kickboxing demands a high level of balance including single-leg movements. Increased balance means you will see an improvement in your stability on the track as well. It is essential to train your core to withstand the punches and kicks that come with kickboxing. A stronger core enables you to perform just about any athletic feat more optimally. Kickboxing requires a high level of mobility as you are always moving to avoid being hit by your opponent, to advance on your opponent, or simply progressing to the next stage of the fast-paced workout kickboxing demands. Improved mobility translates to increased endurance on the field.7

References:

1. Black Belt Wiki. (n.d.). Martial Arts Agility: Beginning and Advanced.
2. Anderson, J. (2007-2021). Agility Ladder Drills.
3. Runner’s Blueprint. (2017). Top 9 Speed & Agility Ladder Drills for Runners.
4. Black Belt Wiki. (n.d.). Agility Hurdle Drills.
5. Cissik, J. (19 August 2015). Mini-Hurdle Drills to Improve Athletic Speed.
6. Baker, T. (7 March 2013). 5 Tips: How to Train a Masters Sprinter.
7. Stack. (8 April 2014). How Kickboxing Can Improve Your Game.

 
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