Key points
- Wall drills and mobility work need almost no space or equipment.
- Mini hurdles on flat grass allow rhythm work without the risks of full-height hurdles.
- Avoid full-height hurdle work on hard or uneven surfaces.
- Home work supports team practice. It doesn't replace coached hurdle sessions.
On this page
What you can train at home
| Area | What to do | Space needed |
|---|---|---|
| Mobility | Hurdle mobility routine | A few meters |
| Lead leg | Wall lead-knee drill | A wall |
| Trail leg | Wall trail-leg drill | A wall |
| Rhythm | A-skips and rhythm runs over mini hurdles | 20–30 m of flat grass |
| Strength | Bodyweight lunges, glute bridges, calf raises, planks | A few meters |
A 30-minute home session
- Warm-up (5 min): easy jog or skipping, arm circles
- Mobility (8 min): leg swings, lunges with rotation, hip circles
- Wall drills (8 min): lead-leg wall drill 3 × 6 each leg, trail-leg wall drill 3 × 6 each leg
- Mini-hurdle work (6 min): marches and A-skips over 6–8 mini hurdles, 3–4 passes
- Strength (5 min): 2 rounds of 10 lunges each leg, 12 glute bridges, 15 calf raises, 30-second plank
Surfaces and safety
- Flat, dry grass is the best home surface for mini-hurdle work
- Avoid concrete for repeated jumping or bounding
- Full-height hurdle runs belong on a track or suitable field, ideally with a coach watching
- Keep the area clear of obstacles and other people
Equipment worth having at home
See the gear hub for what to look for in each item.
Next stepHurdle MobilityA 10–12 minute hip mobility routine built around hurdle positions.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.