Continuous Hurdle Hops
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Hurdles
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Quadriceps, Gluteus Maximus, Hamstrings
Movement pattern
Repeated Bilateral Reactive Hop
Training goal
Reactive Strength
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Train reactive strength and ankle stiffness through repeated short contacts.
How it fits the system. An advanced-level repeated bilateral reactive hop entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Single-Leg Hurdle Hop and Lateral Hurdle Hop.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Quadriceps, Gluteus Maximus, Hamstrings
Movement pattern
Repeated Bilateral Reactive Hop
Equipment
Hurdles
Difficulty
Advanced
How to Perform
- Set five to eight hurdles 60–90 cm apart at 20–40 cm height.
- Start close to the first hurdle in an athletic stance.
- Hop over each hurdle with two feet, spending as little time on the ground as possible.
- Land, absorb and stop after the final hurdle.
Coaching Cues
- "Ground is hot — get off it."
- "Stiff ankles, soft knees."
- "Arms drive in rhythm."
Common Mistakes
- Sinking into a deep squat between hurdles.
- Using hurdles so high the pattern becomes a jump rather than a hop.
Progressions & Regressions
Progressions
Increase hurdle height slightly, or perform single-leg.
Regressions
Reduce hurdle height, or use lines on the floor.
When to Use It
When to use
Plyometric development after a base of pogo hops and jump rope work.
When not to use
Achilles or shin pain, or in the early phase of return to running.
Programming
3–5 passes, 3 sets, 60–90 seconds rest.
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