Joint mobility with staggered hurdles
Goal
Equipment
- 4 markers
- 12 hurdles
Preparation
- Playing Area: 16x5 meters / 17x5 yards
- Players: all players
- Duration: 10 minutes
- Series: 1
| Summary | Secondary Objectives |
|---|---|
|
Exercise to increase joint mobility with hurdles arranged in a staggered manner |
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:
Typology:
Age groups:
