Joint mobility with staggered hurdles

Goal:

Joint mobility

Athletic Training

Equipment

4 markers
12 hurdles

Preparation

Playing Area: 16x5 meters / 17x5 yards
Players: all players
Duration: 10 minutes
Series: 1

Summary

Exercise to increase joint mobility with hurdles arranged in a staggered manner

Secondary Objectives

Eye-breech coordination, Proprioceptive informations, Intersegmental coordination, Space-time differentiation

Organization

Create two identical courses, 5 meters apart; for each station arrange the six hurdles staggered at a distance of 1.5 meters from each other and 10 meters/11 yards from the last one goes the gate created with a pair of markers. The players are divided into two rows, each of which is placed behind the first hurdle.

Description

Perform joint mobility movements of the hip joint using hurdles as the equipment to overcome
Focus on leg movement without moving the torso excessively
After overcoming the last hurdle perform a 10-meter/11-yard sprint to the gate

Rules

Hurdles must be overcome by avoiding them and trying to give amplitude to the movements performed

Variations

Closing, alternating each time the working leg, from back to front passing over hurdles
Opening, alternating each time the working leg, from forward to back passing over the hurdles
Throwing the leg, outstretched, toward the shoulder, with hammer foot passing over the hurdles and alternating the working leg each time
Throwing the bent leg at knee level (rising toward the chest) forward at the hurdles, alternating the working leg each time
Throwing the bent leg at knee level (rising toward the chest) outward at the hurdles, alternating the working leg each time

Coaching Points

Take care of the intensity of work, making sure it is mild in the early stages and then gradually increases
Ask players to perform the various exercises in a complete, extensive and controlled manner
Look for maximum articulation in the movements of overcoming hurdles
Check that while overcoming hurdles the upper body does not make compensatory movements, in this case limiting the joint work of the hip

Difficulty:

Category:

Age:

Tag:

Eye-breech coordination

Proprioceptive informations

Intersegmental coordination