Hurdler's Warm-Up: Open Hips Over Low Hurdles

A hurdle-specific warm-up that opens the hips by stepping over and under rows of low hurdles. It gets the joint ready for lead-leg and trail-leg work before technique practice.

How to play

1. Easy jog in figure eights plus ankle, knee and hip circles while students set up three rows of four hurdles one meter apart (2 min).
2. Front walkovers: step over each hurdle with one leg and then the other, keeping the torso square (2 min).
3. Side walkovers: with the hurdle at your side, the outside leg circles over it, knee high and foot flexed (2 min).
4. Under and over: alternate ducking under one hurdle and stepping over the next while keeping a long spine (2 min).
5. Skipping over the hurdle row and two build-up runs of 30 m to finish (2 min).

Rules

• Always cross hurdles in the direction they fall if hit.
• No sitting or leaning on the hurdles.
• Keep two hurdles of space from the person ahead.
• Stay tall: if you have to lean a lot, lower the hurdle.

Variations

Adaptations

• Limited hip mobility: sticks on the ground, same movement with no height.
• Visual impairment: brightly colored sticks and a partner clapping at each obstacle.
• Groin discomfort: front drills only, with a smaller range.

Learning goals

• Increase hip mobility in flexion and abduction.
• Build an upright posture when clearing obstacles.
• Prepare the muscles for hurdle technique.

Equipment for a class of 25

• low hurdles: 12
• cones: 8

Teacher tip

If you're short on hurdles, two tall cones with a stick across work fine. The classic mistake is twisting the whole torso on side walkovers: tell them to keep their eyes forward.

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