Hurdle Hop

The Hurdle Hop is a repeated plyometric jump in which you spring over a low hurdle and rebound as quickly as possible. It trains explosive power through the calves, glutes, and quadriceps while the hamstrings and core work to keep you stable and controlled in the air and on landing.

Set up a hurdle on a flat, non-slip surface. Stand tall facing the hurdle with your feet about hip-width apart and your arms relaxed at your sides. Pick a hurdle height you can clear confidently while keeping good form, and brace your torso as if someone is about to poke you in the stomach.

Jump by pushing through the floor with your ankles, knees, and hips, swinging your arms to help drive you up and over the hurdle. Land softly on the balls of your feet with stiff-spring ankles, then immediately rebound into the next hop. Keep ground contact minimal and each rep crisp and springy. Stop the set the moment your height, speed, or landing quality degrades.

Breathe by inhaling before you jump and exhaling as you land, keeping your core tight throughout. To make it easier, use a lower hurdle or step over it and reset between reps. To make it harder, raise the hurdle slightly or move to continuous hops, but only if you can keep the same quick rebound and full clearance.

Fault: Landing flat-footed and pausing between hops. Fix: Think stiff-spring ankles and aim for a quick, quiet rebound; minimize ground contact so each jump flows into the next.

Fault: Leaning forward or folding at the hips to clear the hurdle. Fix: Stay tall, keep your core braced, and jump straight up rather than diving forward over the hurdle.

Fault: Continuing to hop once your height or form starts to drop. Fix: Stop when height degrades, lower the hurdle, or rest longer between sets so every rep is high quality.