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Pre-Training Activation: High Hurdle Warm-Up for Joint Mobility
- Enrico Mordillo
- 3 days ago
- 2 min read
Pre-Training Activation: High Hurdle Warm-Up for Joint Mobility
The Importance of Warm-Up: Mobility & Reactivity on the Pitch
Today’s post focuses on a critical phase for any training session: the Warm-Up. More than just a routine, the activation phase prepares the athlete for the session's demands, aligning their physiological and mental state with the day's primary physical or technical goals.
Why We Warm Up: The Physiological Goals
The objectives of a well-structured warm-up are multifaceted. Beyond mental preparation, the primary physiological benefits include:
Increased core and muscle temperature, which enhances enzyme activity and muscle compliance.
Improved blood flow and oxygen delivery to the targeted muscle groups.
Joint lubrication, reducing synovial fluid viscosity and improving range of motion (ROM).
Focus of the Day: Over-Hurdle Mobility
In previous posts, I’ve shared various activation drills for both training and match-day. Today, we focus specifically on Joint Mobility using "overs" (high hurdles).
The sequence illustrated above follows a progression from general to specific, eventually incorporating movements that mimic match-day gestures. To ensure a comprehensive warm-up, I always recommend starting with a ball-free running phase (linear, backward, lateral, and diagonal runs).
The following proposal blends mobility with agility and coordination to gradually ramp up the intensity. I personally implement this specific protocol on MD+1 (Recovery/Compensation) or MD-1 (Speed/Reactivity), where the focus is on coordination and neuromuscular firing.
Drill Description & Sequence
Perform each exercise 2 times. Start with a baseline of multi-directional running (forward, backward, lateral, diagonal).
Skip + Frontal hurdle attack (alternate closures) + Skip through cones.
Skip + Dorsal hurdle attack (alternate openings) + Skip through cones.
Skip + Lateral hurdle attack + Skip through cones + 10m Sprint.
Skip + Single-leg frontal attack (outward kick) + Skip through cones + 10m Sprint.
Skip + Frontal attack + Skip through cones + 1-2 Wall pass with a teammate.
Hurdle mobility + Aerial pass while maintaining single-leg balance.
To complete the phase, you can integrate dynamic stretching or self-myofascial release using a foam roller. Below, I’ve outlined some essential foam rolling exercises for athlete autonomy.
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