Game version
Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Hurdler Floor Mobility
Floor moves that open your hips for a smoother trail leg.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit with both knees bent to one side in a 90-90 shape.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 10 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat
- Level · skill
- Advanced · Hurdles
The steps
How it works
- Sit with both knees bent to one side in a 90-90 shape.
- Rotate slowly to switch both knees to the other side.
- Keep your back tall; use your hands if you need them.
- Do 3 sets of 10 slow switches.
Coaching point
Slow and tall.
Safety: Move slowly and stop if your hips or knees pinch.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the infield like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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