Key points
- Do mobility after a light jog, before drills and hurdle runs.
- Move through comfortable ranges. Mobility work should never be painful.
- 10–12 minutes is enough for most sessions.
- Hurdle walkovers and unders double as mobility and technique practice.
A 10–12 minute hurdle mobility routine
Do this after 5 minutes of easy jogging. Move smoothly and stay within a comfortable range.
Leg swings (front-to-back and side-to-side)
Purpose: Loosen the hips in the directions the lead and trail legs move.
Execution
Hold a fence with one hand. Swing the outside leg front-to-back 10–12 times, starting small and letting the range build gradually. Then face the fence and swing side-to-side 10–12 times. Switch legs.
Coach Royster's Coaching Cues
- “Tall standing leg.”
- “Let the range build. Don't force it.”
Common mistakes
- Swinging hard from the first rep
- Leaning the upper body to fake range
Hurdle walkovers and unders
Purpose: Open the hips through lead- and trail-leg ranges while practicing posture.
Setup
Set 5–6 hurdles side by side, about 1 m apart. Set them low for overs, or high for unders.
Execution
Overs: step over each hurdle facing forward (lead leg, then trail leg), then sideways. Unders: sink under a raised hurdle with a long lateral lunge, keeping the chest up. 2 passes each way.
Coach Royster's Coaching Cues
- “Tall over, low under.”
- “Hips square.”
Progression / regression
- Easier: lower hurdles for overs, higher for unders; hold a partner’s hand
- Harder: pause for 2 seconds at the top of each over
Walking lunge with rotation
Purpose: Open the hip flexors and upper back for tall posture.
Execution
Take a long step into a lunge, keeping the back knee just off the ground. Rotate the chest over the front leg. Stand and repeat on the other side for 8–10 steps per leg.
Coach Royster's Coaching Cues
- “Long step, tall chest.”
Standing hip circles (trail-leg circles)
Purpose: Rehearse the trail-leg path slowly and with control.
Execution
Hold a fence. Lift the knee to the front, open it out to the side, and bring it back and down, like the trail leg in reverse. Then do it in the trail-leg direction. 6–8 circles each way, each leg.
Coach Royster's Coaching Cues
- “Knee high the whole way.”
- “Slow and controlled.”
Mini-hurdle marches
Purpose: Connect mobility to hurdle posture and foot position.
Setup
Mini hurdles about 1 m apart in a line.
Execution
March over each hurdle with a high knee and the toe up, stepping down under the hips. 2 passes forward, then 1 pass with lead-leg-only or trail-leg-only on the side.
Coach Royster's Coaching Cues
- “Knee up, toe up, step down.”
Keep it comfortable
Mobility work should feel like movement, not strain. Athletes with pain in the hips, groin or hamstrings should stop and get guidance from a qualified coach or medical professional. Don’t push through it.
This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.