Lateral Hurdle Hop
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Hurdles
Primary muscle group
Gluteus Medius, Calves
Secondary muscle groups
Quadriceps, Adductors, Trunk
Movement pattern
Lateral Rebound Hop
Training goal
Reactive Strength
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Sprinting
Overview
Purpose. Build lateral reactive strength for cutting and change of direction.
How it fits the system. An intermediate-level lateral rebound hop entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Single-Leg Hurdle Hop and Continuous Hurdle Hops.
Primary muscles
Gluteus Medius, Calves
Secondary muscles
Quadriceps, Adductors, Trunk
Movement pattern
Lateral Rebound Hop
Equipment
Hurdles
Difficulty
Intermediate
How to Perform
- Set a low hurdle or line on the floor.
- Stand beside it with the feet hip width apart.
- Brace the trunk and set the arms ready to swing.
- Hop sideways over the hurdle, landing on the balls of both feet.
- Rebound immediately back over the hurdle.
- Continue for the prescribed reps or time.
Coaching Cues
- Keep the ground contacts short and quiet.
- Keep the knees tracking over the toes.
- Stay tall through the trunk.
Common Mistakes
- Landing heavily on the heels.
- Letting the knees collapse inwards.
- Hopping so high that the contacts get long.
Progressions & Regressions
Progressions
Raise the hurdle height, or move to single-leg lateral hops.
Regressions
Hop over a line on the floor instead of a hurdle.
When to Use It
When to use
For lateral stiffness and change of direction preparation.
When not to use
With ankle or knee pain during lateral landings.
Programming
4 sets of 10 to 20 contacts.
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