Hurdle Hops

Hurdle Hops

Hurdle hops involve jumping over a series of 5 to 8 mini hurdles aligned in a row without pausing between obstacles. This plyometric exercise develops ground reactivity, repeated explosive power, and the ability to maintain jump quality across multiple chained repetitions. It is a benchmark exercise in athletic preparation.

Anatomy Targeted

The quadriceps and glutes produce the explosive extension to clear each hurdle. The calves and Achilles tendon ensure elastic energy return between each jump (fast stretch-shortening cycle). The hamstrings absorb the impact of each landing. The hip flexors lift the knees to clear the hurdles. The abdominals stabilize the trunk in a vertical plane despite the repeated forces.

Step-by-Step Execution

1. Set up 5 to 8 mini hurdles in a line, spaced 80 cm to 1 m apart.
2. Stand behind the first hurdle, feet together.
3. Jump over the first hurdle using both feet simultaneously.
4. Upon landing, immediately rebound over the next hurdle.
5. Minimize ground contact time between each hurdle.
6. Keep the torso upright and knees high throughout the course.

Sets and Reps

4 passes through the full hurdle set. Rest 90 seconds to 2 minutes between passes. Rebound quality must remain constant across the entire line.

Safety Warnings

• Use lightweight hurdles that fall easily on contact (not rigid hurdles).
• Start with low hurdles (15-20 cm) and progressively increase.
• Soft surface mandatory (gym mat, grass, synthetic track).
• Do not rush height progression: technique comes first.
• High impact on knees and ankles: thorough warm-up essential.
• Contraindicated with joint pain in the lower extremities.

Progressions

• Level 1: 3 low hurdles (15 cm), moderate tempo.
• Level 2: 5-6 medium hurdles (25-30 cm), quick rebound.
• Level 3: 8 high hurdles (35-45 cm), minimal contact time.
• Level 4: Single-leg hurdle hops or lateral jumps between hurdles.

Target Audience

Intermediate to advanced athletes. A staple exercise in athletic preparation for track and field, football, rugby, and team sports. Particularly effective for sprinters and players requiring high ground reactivity. Not recommended for plyometric beginners.