Plyometric and ballistic exercise
Hurdle Hop
Build reactive strength and ankle stiffness for repeated cutting.
- Equipment
- Hurdles
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Four to six low hurdles in a line, spaced so you can rebound continuously.
How to do it
- Hop over the hurdles continuously with minimal ground contact, keeping your ankles stiff and your hips tall.
- Do not pause between hurdles - the continuous rebound is the exercise.
- Do 3 to 5 sets over 4 to 6 hurdles with full recovery.
- If your heels are collapsing to the floor, the hurdles are too high or you are too fatigued.
Coaching cues
- Minimal ground contact
- Stiff ankles, hips tall
- Continuous - never pause between hurdles
Common mistakes
- Pausing between hurdles, which removes the reactive element
- Heels collapsing to the floor on landing
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | Bodyweight | 3 to 5 | 4 to 6 hurdles | 2 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
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