Track: Three-Step Rhythm Through Hoops

A warm-up before hurdles or jumps in which students run through hoop lanes set at distances that force a three-step rhythm, like between hurdles. They then move to low sticks on the ground so the motion looks more like the real technique.

How to play

1. Jogging, low and high skips, and hip mobility opening and closing the leg on the move (3 min).
2. Each group of five sets up a lane of 6 hoops 1.5 m apart and a parallel lane with sticks on the ground every 5 m (1 min).
3. Run the hoop lane with one step in each hoop, counting “one, two, three” aloud between hoop sets (2 min).
4. Run the stick lane: three steps between sticks, always attacking the stick with the same leg (3 min).
5. Each group decides which lane to shorten or lengthen by 20 cm to fit their strides (1 min).

Rules

• Nobody steps on a stick: if the rhythm does not fit, call it out and adjust the distance.
• Start when the previous runner has passed the middle of the lane.
• Run in one direction only and return outside the lanes.
• Counting out loud is required in the first block.

Variations

Adaptations

• Limited mobility: claps the rhythm for the group and checks which leg each teammate attacks with.
• Visual impairment: runs the hoops with a guide partner alongside counting the steps.
• Overweight: runs the lane at a brisk walk, focusing on cadence.

Learning goals

• Internalize a three-step rhythm useful for hurdles.
• Activate hip and ankle muscles with rhythmic running.
• Adjust distances to one's own characteristics.

Equipment for a class of 25

• hoops: 30
• cones: 10
• poles: 20

Teacher tip

A 1.5-meter spacing works for most students; let each group test and justify its adjustment, it is a good autonomy exercise.

More activities like this

More warm-ups for High School