Hurdle Mobility Circuit

Perform twice, making sure to repeat any directional drill to the opposite side.
Setup: Line up 6 to 10 hurdles back-to-back, and high enough so that walking over them is a challenge but not
a struggle. Start with hands on hips. Always keep eyes forward and up, never down!
Coaching Points: Make sure you can feel each exercise in your legs // Keep your head and arms still
throughout the drill // Keep toes, knees, and heels up when stepping over// Avoid extraneous movements //
Concentrate on maintaining proper posture // Movements should be fluid // Use sound squat technique when
ducking under a hurdle // Adjust hurdles accordingly if working with teammates of different heights
Sets: 2 x each direction.
Adaptations/Progression: Perform drill with hands locked together behind head or holding medicine ball in
front or overhead.
*Stepping over the hurdles challenges your hips full range of motion and teaches proper timing of muscle
firing in opposing muscle groups. Also, increases rotational balance and agility, develops hip fluidity, promotes
coordination, and strengthens core and lower body.
Exercises:
Double Forward (Over)
Stand facing first hurdle
Step over hurdle with right leg, then step over with left same hurdle.
Continue stepping over each hurdle in row. Always lead leg, then trail leg
Double Backward Overs
Same as above, but move backward over each hurdle.
Double Lateral Overs
Same as above, but move sideways over each hurdle (for all lateral exercises, face same direction)
Single Forward 180s Overs
Step forward over first hurdle; slowly pivot-step over the next hurdle with trail leg. Try to face forward. Repeat
through hurdles.
Single Backward 180s Overs
Same as above but step over backwards.
Single Lateral 180s Overs

Face sideways to hurdle. Step laterally over first hurdle; pivot 180 degrees and laterally step over next. Repeat
pattern
Brazil Twists (Combo of Lateral and Forward 180s)
Combine single forward and lateral 180s as you go through the hurdles. Repeat back. This one you can pick
up the tempo a bit.
Lateral Leg Swings (over low hurdles)
Stand next to hurdle (right or left)
Without bending knee, aggressively swing near leg over hurdle and then bring outside leg over hurdle in
same fashion. Continue same pattern through hurdles.
Repeat on other side. This one is challenging at first, and once they get better, pick up the tempo a bit.
Double Lateral Over/Under
Alternate hgt of hurdles from low, high, low, high, low, and so forth. Laterally step with both feet over first
hurdle; step under next (assume good squatting technique, perform like a side lunge). Repeat pattern coming
back.
Double Forward Over/Under
Same as above but step with both feet forward over and step under each hurdle; maintain good posture and
technique.
Double Backward Over, Under
Same as above but step with both feet backward over hurdle and step under hurdle; maintain good posture
and technique
Forward Low Walks (Under High Hurdles)
Assume squatted position with top of thighs parallel to ground or lower
Slowly walk forward without allowing hips to rise
Backward Low Walks (under high hurdles)
Same as above, but walk backwards
Lateral Low Walks (under high hurdles)
Same as above, but walk to side for 10 yards
Creative Variations
-Walk forward over two hurdles, then step backward over one. Repeat pattern

-Lateral over two hurdles, and then lateral backward over one. Repeat pattern.
-Step over two hurdles, step under one. Repeat pattern
-Step under two hurdles, step over one. Repeat Pattern.
-Forward low walk under two hurdles, backward low walk under one, repeat pattern.
-Lateral low walks under two hurdles, and then lateral backward low walk under one. Repeat.
-Lateral Leg Swings with up tempo pace and quicker movement through

Hurdle Mobility I
Double Forward
Double Backward
Double Lateral

Hurdle Mobility II
Double Forward Over, Under
Double Backward Over, Under
Double Lateral Over, Under

Hurdle Mobility III

Forward Low Walks
Backward Low Walks
Lateral Low Walks

Hurdle Mobility IV
Single Forward 180
Single Backward 180
Single Lateral 180
Brazil Twists

Hurdle Mobility V
Creative Variations
Include Additional Hurdles
Use Resistance (med ball)
Change Hgt of Hurdles