Hurdle Walkover Hip Mobility

A dynamic mobility warm-up where students step over and duck under rows of low hurdles, walking forward and sideways. It opens up the hips, wakes up the glutes and core, and improves balance before running or jumping.

How to play

1. Set up 5 rows of 5 low hurdles about 3 feet apart. Put 5 students per row and send them one at a time, two hurdles apart.
2. Minutes 0-2: forward walkover: high knee, flexed foot, and arms in rhythm; walk back along the side.
3. Minutes 2-4: lateral walkover: open the hip by lifting the knee out to the side, lead leg first and then trail leg, always facing the same direction.
4. Minutes 4-6: duck-under: with hurdles at medium height, pass under in a low side squat without touching the hurdle and with a straight back.
5. Minutes 6-7: combination, over one hurdle and under the next, alternating.
6. Minutes 7-8: final pass with light high knees over hurdles set at 12 inches.

Rules

• Walk, don't jump, except in the final pass.
• If you knock a hurdle, stop, reset it, and continue.
• Use hurdles that tip over when touched; never fixed hurdles.
• Always return along the side so lines don't cross.

Variations

Adaptations

• Limited mobility: the student follows a parallel cone path with seated knee lifts and trunk rotations.
• Visual impairment: use brightly colored hurdles and a partner who calls out the distance to the next one.
• Low flexibility: the student picks the hurdle height they can clear without rounding the back.

Learning goals

• Improve hip mobility in different planes of motion.
• Keep balance and posture while stepping over obstacles.
• Include mobility exercises as part of injury prevention.

Equipment for a class of 25

• low hurdles: 25

Teacher tip

This works well before track or soccer; use adjustable hurdles and keep two rows low for anyone who needs it. Correct students who lean the trunk forward as they step over.

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