Hurdle Hops - Plyometrics

The hurdle hop is a plyometric leg exercise where you jump over 5 to 10 hurdles while lifting your knees toward your chest in mid-air. This exercise is excellent for improving your vertical leap. Especially if you’re into gymnastics or track and field sports, hurdle hops can be very beneficial. Find more reactive strength exercises at Track & Field Main.

Description: Hurdle Hops – Plyometrics

Start less than half a body length from the first hurdle and stand upright. Try to keep your trunk vertical throughout the exercise and your head high. Keep your legs together and knees extended. Look straight ahead. The hurdles should be between knee and waist height. The distance between them should be slightly more than half a body length. Make sure the hurdles are positioned as illustrated so that if you touch them with your feet, they can tip forward safely.

Bend your knees slightly and swing your arms behind you. Keep your abs tight and avoid arching your back. Do not whip your upper body forward or squat too low. You can glance down with your eyes, but don’t lower your head. Instead of starting from a standing position, you can also take a small hop toward the first hurdle and bounce directly into the jump.

Jump up and swing your arms forward. Extend your legs and keep your abs tight. Avoid arching your back. You may glance down with your eyes, but keep your head up and in line with your spine.

Lift your knees toward your chest and keep your legs together. Don’t separate your feet or lift your legs sideways over the hurdles. If you find this difficult, your hurdles are likely too high.

Land on the balls of your feet and jump again immediately. Never arch your back and don’t pause between hurdles. Your heels should not touch the floor. Avoid bending your knees too much.

Bounce off the ground and jump over the next hurdle. Before each takeoff, your hands should be back behind your hips again. At this stage, it’s especially important to keep your abs tight.

Trainer Advice: Hurdle Hops – Plyometrics

• Keep your abs tight throughout the entire exercise. Do not arch your back.
• Jump over 5 to 10 hurdles, then rest for 2 to 3 minutes. This is a plyometric strength exercise, not an endurance one — your heart rate should not be too high before starting the next set.
• Perform 2 or 3 sets of this exercise.
• Do static stretches and shake your legs between sets and exercises.
• Stop immediately if your feet or knees begin to hurt.
• The hurdles can be between knee and waist height. If they’re too high, you won’t be able to clear them without separating your feet or lifting your legs sideways.
• You can start with a lower hurdle and gradually increase the height with each one.

Related Instructions: Hurdle Hops – Plyometrics

• Box Jumps
• Frog Jumps
• Switch-Leg Leaps
• The Gymnastic Handstand
• Introduction to Plyometrics

Videos: Hurdle Hops – Plyometrics

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