Hurdle Hops
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Hurdles
Primary muscle group
Gastrocnemius, Soleus, Quadriceps
Secondary muscle groups
Gluteus Maximus, Hamstrings, Core
Movement pattern
Bilateral Rebound Jump
Training goal
Reactive Strength, Power
Sport
General Athletic Development, Sprinting
Overview
Purpose. Build reactive strength and stiffness by hopping over a line of low hurdles with short, quiet ground contacts.
How it fits the system. An intermediate-level bilateral rebound jump entry in the Plyometrics section, programmed to develop reactive strength, power. Related work in the library: Single-Leg Hurdle Hop and Continuous Hurdle Hops.
Primary muscles
Gastrocnemius, Soleus, Quadriceps
Secondary muscles
Gluteus Maximus, Hamstrings, Core
Movement pattern
Bilateral Rebound Jump
Equipment
Hurdles
Difficulty
Intermediate
How to Perform
1. Set three to six low hurdles in a line at a spacing you can clear comfortably.2. Start tall with the arms ready and the ankles stiff.3. Hop over each hurdle with both feet, keeping the knees relatively straight and the ankles springy.4. Aim for short, quiet ground contacts rather than maximum height.5. Walk back and reset fully between sets.
Coaching Cues
- Stiff ankles — think of the feet as springs, not shock absorbers.
- Minimise ground contact time between hurdles.
- Cycle the knees up quickly rather than tucking excessively.
- Keep the torso tall and the arms rhythmic.
Common Mistakes
- Using hurdles so high that contact times balloon.
- Tucking the knees to clear the hurdle instead of jumping.
- Landing heavy and flat-footed.
- Continuing the set once rhythm and height decay.
Progressions & Regressions
Progressions
Raise the hurdles, reduce the spacing, or progress to single-leg hurdle hops.
Regressions
Lower the hurdles, use lines on the floor, or perform pogo hops without hurdles.
When to Use It
When to use
Early in a session once the athlete already handles ankle hops and pogo hops well.
When not to use
With Achilles or shin pain, or on days with high sprint or jump volume.
Programming
3 to 5 sets over 4 to 6 hurdles with 60 to 90 seconds of recovery between sets.
Popular
Popular Articles
