Supported Leg Swings in Three Planes

Dynamic leg swings while holding a wall, a fence, or a partner's shoulder, in three directions with gradually bigger range. They loosen up the hips, hamstrings, hip flexors, and groin in a quick block that fits any running or sport warm-up.

How to play

1. Stand sideways to the wall or the fence, or in pairs with a hand on your partner's shoulder, leaving 1.5 m from the next person.
2. Front to back (2 min): swing the outside leg forward and back like a pendulum, starting at knee height and gradually going higher; 12 per leg.
3. Side to side (2 min): face the wall and swing the leg across the body and out; 12 per leg with the hips facing forward.
4. Diagonal (1 min): swing the leg across toward the opposite shoulder, letting the standing foot pivot slightly; 8 per leg.
5. Finish (1 min): no support, 10 walking front kicks and 4 accelerations of 10 m.

Rules

• Range builds gradually; never start at max height.
• Stand tall: the movement comes from the hip, not the back.
• Keep the standing foot flat and the knee slightly bent.
• Leave at least 1.5 m from your partner so you don't kick anyone.

Variations

Adaptations

• Limited mobility: arm swings and trunk rotations seated, or single-leg swings seated on the edge of a bench.
• Autism: the teacher counts out loud and a visible height marker on the fence gives a reference.
• Tight students: reduce the range and focus on a steady rhythm.

Learning goals

• Move the hips dynamically in several directions.
• Control balance on one leg while the other leg moves.
• Choose quick mobility exercises for a personal warm-up.

Teacher tip

Line the class up along the fence or wall so you can see everyone at a glance. Remind students the leg only rises as far as the back stays straight.

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