Hurdle Walkover
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Hurdles
Primary muscle group
Hip Flexors, Gluteus Medius
Secondary muscle groups
Adductors, Gluteus Maximus, Obliques, Erector Spinae
Movement pattern
Dynamic Hip Flexion and Abduction Over an Obstacle
Training goal
Mobility
Sport
Sprinting, Football, Soccer, Hockey, General Athletic Development
Overview
Purpose. Prepare hip flexion, abduction and rotation dynamically before sprinting or lifting.
How it fits the system. A beginner-level dynamic hip flexion and abduction over an obstacle entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Gastrocnemius Wall Stretch and Cossack Squat.
Primary muscles
Hip Flexors, Gluteus Medius
Secondary muscles
Adductors, Gluteus Maximus, Obliques, Erector Spinae
Movement pattern
Dynamic Hip Flexion and Abduction Over an Obstacle
Equipment
Hurdles
Difficulty
Beginner
How to Perform
- Set four to six hurdles at knee height in a line.
- Walk forward, lifting each knee high and stepping over the hurdle without touching it.
- On the return pass, face sideways and step over the hurdles laterally, leading with the near leg.
- Keep the trunk tall throughout.
Coaching Cues
- "Knee up, then over."
- "Do not lean away from the hurdle."
- "Tall through the trunk."
Common Mistakes
- Side-bending the trunk to clear the hurdle.
- Setting the hurdles too high for the available range.
Progressions & Regressions
Progressions
Raise hurdle height, or add a pause at the top of each step.
Regressions
Lower the hurdles, or use cones on the floor.
When to Use It
When to use
Every speed and lower-body warm-up.
When not to use
Acute hip or groin pain.
Programming
2–3 passes each direction, minimal rest.
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