Hurdle Mobility Circuit | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Hurdle Mobility Circuit

October 1, 2008 | Featured in the October 2008 Issue

Heard of hurdle mobility as a form of stretching? [Pause] No? Well, you’re missing out on the warm-up word circulating around college and professional training facilities. Those dusty hurdles stacked in the corner of the weight room are no longer reserved for tracksters. More and more collegiate and professional athletes—representing every sport—check them out to get a thorough lower-body stretch before a strenuous workout.

“[Hurdle warm-ups] strengthen our hips, our abductors [and] adductors, and increase mobility in them,” says Eric Lichter, Ohio State’s football strength and conditioning coach. Lichter represents most coaches’ perspective on hurdle mobility by stating, “[Hurdles] are one of the best things to warm up the hips and get the body ready for work, because they deal with rotation of the hips and loosen up some back musculatures.”

Below, STACK compiles the ultimate hurdle mobility circuit for every athlete—extinguishing the excuse that “you were never told.”

Hurdle Mobility Circuit
Perform twice, making sure to repeat any directional drill to the opposite side.

Setup: Line up six to 10 hurdles back-to-back, and high enough so that walking over them is a challenge but not a struggle.
• Walk over hurdles; lead leg, then trail leg
• Walk backwards over all hurdles
• Walk forward over two hurdles, then step backward over one. Repeat pattern
• Step over first hurdle; step under next. Repeat pattern
• Step forward over first hurdle; slowly pivot right 180 degrees and step over next. Repeat pattern
• Face left so hurdles are to your right; walk laterally over hurdles
• Turn left 90 degrees; step laterally over first hurdle; pivot 180 degrees and step over next. Repeat pattern

Adaptation: Perform drill holding medicine ball overhead or with hands locked together behind head
Coaching Points: Make sure you can feel each exercise in your legs // Keep your head and arms still throughout the drill // 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
Benefits: Increases rotational balance and agility, develops hip fluidity, promotes coordination, and strengthens core and lower body

Must See
Drew Brees Will Not Be Denied
Views: 7,134,231
Derrick Rose Explains How He Stays Positive
Views: 4,419,112
Roy Hibbert 540 lbs Deadlift
Views: 1,544,677

Featured Videos

Quest for the Ring: University of Kentucky Views: 297,020
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,927
Path to the Pros 2015: The Journey Begins Views: 28,363
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

Find Your Effective Pregame Basketball Warm-Up

Having the right pre game basketball warm-up can be the difference between having a great game or maybe struggling on the court. I am not a firm...

Mobility Training for Hockey Goalies

The Importance of Recovery Workouts

Improve Your Balance with Stability Ball Exercises

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Dynamic Warm-Up Exercises Done the Right Way

Animal Flow Scorpion Reach for Injury Prevention

6 Thoracic Spine Exercises to Improve Mobility

Increase Your Flexibility Without Stretching

Add Warrior Poses to Your In-Season Training

Flexibility for Cross Country From the Ground Up

Reducing Tight Hamstrings without Stretching for Hockey Players

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Stay Pain-Free With These Advanced Stretches

Why You Shouldn't Stretch 24 Hours Before a Game

Best Exercises for Improving Joint Mobility

3 Exercises That Fix Common Baseball Hip Mobility Issues

How to Fix 4 Common Tight Areas in Your Body

12 Dynamic Stretches Football Players Must Do

These 9 Exercises Will Improve Your Hip Mobility

Go the Distance With This Baseball Yoga Warm-Up

The Best Stretching Exercise for You

3 Tips To Make Your Stretching Routine More Effective

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Pre-Workout Warm-Up Steps You Can't Afford to Skip

The Most Important Muscle You've Never Heard Of

Must-Have Additions to Your Baseball Stretching Routine

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Are Tight Hips Slowing You Down?

3 Yoga Twists to Keep You on the Field and Improve Your Game

Patrick Peterson's Yoga Workout

Balance Exercises That Are Game-Changers

How to Release Muscle Knots and Trigger Points

You're Doing It Wrong: The Warm-Up

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Dig Like a Pro: Exercises for Volleyball Mobility

A Tight Back May Hurt Your Performance and Health

Fundamentals of a Pre-Workout Warm-Up

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Green Bay Packers Discover Football's Fountain of Youth