Hurdler Activation: Side Step and High Knee

A hurdle-specific warm-up with hip mobility drills over low foam hurdles: side step, lead leg and trail leg. It prepares the joints for hurdle clearance and lowers the risk of groin and hamstring injuries.

How to play

1. Set up five lanes with five foam hurdles 1 m apart and a pole on the ground at the start of each lane (2 min).
2. Walking side step: students step sideways over each hurdle lifting the knee, left leg leading on the way down and right leg on the way back (2 min).
3. Trail leg: walk along one side of the lane and bring only the back leg over each hurdle, knee out and foot parallel to the ground (2 min).
4. Lead leg: walk along the other side and attack each hurdle with a high knee and a straight leg, bringing the foot down quickly (2 min).
5. High knees down the middle of the lane stepping between hurdles, then a 10-meter acceleration (2 min).

Rules

• Hurdles are foam or tip over easily; rigid hurdles are never used in this warm-up.
• Students walk or jog, never jump the hurdles.
• Each student waits until the one ahead has passed the third hurdle before starting.
• If groin pain shows up, reduce the range of motion.

Variations

Adaptations

• Limited mobility: does hip circles and knee lifts seated on a bench, using the hands for support.
• Visual impairment: a partner guides by the elbow and calls out each hurdle.
• Overweight: works with poles on the ground instead of hurdles to lower the height.

Learning goals

• Improve the hip mobility needed to clear a hurdle.
• Tell the lead leg action apart from the trail leg action.
• Prevent injuries with a specific, progressive warm-up.

Equipment for a class of 25

• foam hurdles: 25
• poles: 5

Teacher tip

Use the pole at the start to show which side to walk on and avoid crossing paths. Focus your cues on the trunk: it should stay upright, not lean back.

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