Hurdle Stretches with a Balance Challenge

Gentle stretches for track and field muscle groups using the hurdle as a support, with small balance challenges added. It helps muscles recover and keeps attention without lying down.

How to play

1. Hamstrings: heel on the low hurdle, long spine, hold 20 s per leg while counting out loud (2 min).
2. Quads and hip flexors: standing, hand on the hurdle, heel to glute; the challenge is to let go for 5 s without losing posture (2 min).
3. Calves: hands on the hurdle, back leg straight and then bent (2 min).
4. Adductors and hips: side-on to the hurdle, leg resting on top, then slowly swing the leg over the hurdle without touching it (2 min).

Rules

• Set the hurdle at its lowest height and make sure it's stable.
• Stretch gently: tension, never pain.
• Breathe normally, no bouncing.
• Only let go of the hurdle if you're steady.

Variations

Adaptations

• Limited mobility: seated stretches using the hurdle as a foot or hand support.
• Visual impairment: no eyes-closed challenge, constant support.
• Hamstring injury: replace that stretch with easy mobility without tension.

Learning goals

• Help muscles used in running and jumping recover.
• Improve single-leg balance.
• Tell the difference between tension and pain.

Equipment for a class of 25

• low hurdles: 15

Teacher tip

If the hurdles aren't stable, use gym benches. The usual mistake is rounding the back to reach farther in the hamstring stretch.

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