Pole Corridors: Stride Frequency Warm-Up

Four corridors of poles on the ground, each with different spacing, force students to adjust the length and speed of their steps. It's a specific warm-up for sprinting and hurdles.

How to play

1. In groups, set up four pole corridors on the ground: A short (about 80 cm), B medium (1.2 m), C short to long, D long to short (2 min).
2. Walk each corridor, then jog it, one foot strike between poles (2 min).
3. Corridors A and B with low high-knees and active arms (2 min).
4. Corridors C and D speeding up or slowing down progressively (2 min).
5. Challenge: pick a corridor and run it three times without touching a pole (2 min).

Rules

• Poles always lie flat on the ground in this game.
• The next runner starts when the one ahead is halfway through.
• Jog back outside the corridors.
• If a pole moves, reset it before continuing.

Variations

Adaptations

• Students with low vision: brightly colored or taped poles, plus a partner's voice cue.
• Wheelchair users: zigzag cone corridors to practice short and long pushes.
• Students who get stressed by mistakes: walk corridor B until they get through clean.

Learning goals

• Adjust step length to a visual reference.
• Increase foot-strike frequency.
• Prepare ankles and hips for running.

Equipment for a class of 25

• poles: 30
• cones: 8

Teacher tip

If you're short on poles, use strips of masking tape or jump ropes. Common mistake: looking at each pole one by one; ask students to look two or three ahead.

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