3DS Hurdle PROGRAM
3DS
Track & Field, SpeedEvery practice, you watch competitors glide over hurdles while you struggle with rhythm, technique, and fear. Despite hours of training, your times plateau while others improve. The problem isn't your effort—it's that you're missing the elite technical foundations that separate champions from everyone else.
Developed by Coach Damon at 3DS, this comprehensive 6-week system has transformed hurdlers from hesitant to dominant, with average time improvements of 2.8 seconds and countless scholarship offers earned.
The Elite Hurdle Mastery System is the only program that combines biomechanically optimized 7-step and 8-step patterns with exact approach measurements, progressive strength protocols, and mental performance training. While others teach generic drills, we've decoded the precise technical elements that create fluid, explosive hurdling.
Prep
A
3DS Dynamic Warm up
DYNAMIC WARM UP (20 yards for most drills) -Side Skips -"S" Run -Scoops -High Kicks -Marching High Kicks -High Knee Karaoke -Ankle Walks 5 yards per walk (Duck walk, Pigeon Toe, Heel walks, Toe Walks, Backward Heel Walks, Backward Toe walks) -Ankle Pops -A Skip -B Skip -A to C Skip -Over/Under Hurdle -Lunge/ Extended Lunge - Ankles Dribbles -Calf Dribbles -Full Dribbles
Prep
B
DYNAMIC STRETCHING
DYNAMIC STRETCHES - Banded Hamstring Stretch 1 set of 10 on each leg - Trail Leg Reaches 1 set of 10 on each leg - Snow Angel 1 set of 10 each way - Sitting Hurdle reaches 2 sets of 10 *move arms like running then perform arm action like going over hurdle and reach for toe - Single Leg High Knee (Over Race Hurdle Height) 1 set of 10 FAST each leg - Fence Lead Leg Drill 1 set of 10 (Race Hurdle Height) -Trail Leg Mobility 1 set of 10 each way (Start at whatever height you feel comfortable)
C1
One Step Lead Leg
1 x 10
C2
Ghost Trail Leg
C3
Hurdle Walks
C4
5 Step Hurdle Jump
Prep
A
3DS Dynamic Warm up
DYNAMIC WARM UP (20 yards for most drills) -Side Skips -"S" Run -Scoops -High Kicks -Marching High Kicks -High Knee Karaoke -Ankle Walks 5 yards per walk (Duck walk, Pigeon Toe, Heel walks, Toe Walks, Backward Heel Walks, Backward Toe walks) -Ankle Pops -A Skip -B Skip -A to C Skip -Over/Under Hurdle -Lunge/ Extended Lunge - Ankles Dribbles -Calf Dribbles -Full Dribbles
Prep
B
DYNAMIC STRETCHING
DYNAMIC STRETCHES - Banded Hamstring Stretch 1 set of 10 on each leg - Trail Leg Reaches 1 set of 10 on each leg - Snow Angel 1 set of 10 each way - Sitting Hurdle reaches 2 sets of 10 *move arms like running then perform arm action like going over hurdle and reach for toe - Single Leg High Knee (Over Race Hurdle Height) 1 set of 10 FAST each leg - Fence Lead Leg Drill 1 set of 10 (Race Hurdle Height) -Trail Leg Mobility 1 set of 10 each way (Start at whatever height you feel comfortable)
C1
Snap Drill
C2
Hurdle Walks
C3
One Step Lead Leg
C4
Ghost Trail Leg
D
Block Starts (No hurdle)
PRE
A
3DS Dynamic Warm up
DYNAMIC WARM UP (20 yards for most drills) -Side Skips -"S" Run -Scoops -High Kicks -Marching High Kicks -High Knee Karaoke -Ankle Walks 5 yards per walk (Duck walk, Pigeon Toe, Heel walks, Toe Walks, Backward Heel Walks, Backward Toe walks) -Ankle Pops -A Skip -B Skip -A to C Skip -Over/Under Hurdle -Lunge/ Extended Lunge - Ankles Dribbles -Calf Dribbles -Full Dribbles
B
Wickets
5 x 50
Prep
A
3DS Dynamic Warm up
DYNAMIC WARM UP (20 yards for most drills) -Side Skips -"S" Run -Scoops -High Kicks -Marching High Kicks -High Knee Karaoke -Ankle Walks 5 yards per walk (Duck walk, Pigeon Toe, Heel walks, Toe Walks, Backward Heel Walks, Backward Toe walks) -Ankle Pops -A Skip -B Skip -A to C Skip -Over/Under Hurdle -Lunge/ Extended Lunge - Ankles Dribbles -Calf Dribbles -Full Dribbles
Prep
B
DYNAMIC STRETCHING
DYNAMIC STRETCHES - Banded Hamstring Stretch 1 set of 10 on each leg - Trail Leg Reaches 1 set of 10 on each leg - Snow Angel 1 set of 10 each way - Sitting Hurdle reaches 2 sets of 10 *move arms like running then perform arm action like going over hurdle and reach for toe - Single Leg High Knee (Over Race Hurdle Height) 1 set of 10 FAST each leg - Fence Lead Leg Drill 1 set of 10 (Race Hurdle Height) -Trail Leg Mobility 1 set of 10 each way (Start at whatever height you feel comfortable)
C1
One Step Lead Leg
C2
Ghost Trail Leg
C3
Hurdle Walks
C4
Snap Drill
D
Rhythm Drill
Coach Damon
Meet your coach, Coach Damon, Former collegiate athlete with Bachelor of Science degree, medical-focused pathway. Extensively trained in biomechanics with coaching education from elite strength and speed coaches nationwide. Proven track record developing championship-level athletes.
📈 The Numbers Don't Lie Average Improvements (First 6 Weeks): Time Reduction: 1.8 seconds average Technique Score: 94% improvement in coaching evaluation Confidence Rating: 287% increase (pre/post survey) Injury Rate: 0% (compared to 23% school average)
Get 3DS Hurdle PROGRAM
ANDREW LLANOS - Tampa, FL
110m Hurdler
Verified Athlete"BREAKTHROUGH: 17.0 → 14.7 in 110m Hurdles | State Qualifier | Full College Scholarship What blew my mind was how the program broke down every single step. The exact measurements for my approach, the specific drills for trail leg speed, even the mental training attack hurdles."
Donaven Pheonix
110m Hurdler & 400m
Verified Athlete"BREAKTHROUGH: 16.3 → 14.9 in 110m Hurdles | 400m Open PR I thought I was stuck at 16-flat forever. Every coach said 'just run faster between hurdles' but nobody taught me HOW. This program didn't just fix my hurdling—it made me a complete sprinter."
