Hurdle Hop

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Gastrocnemius
• Soleus

Helps

• Vastus Medialis
• Vastus Intermedius
• Biceps Femoris
• Tibialis Anterior

Holds

• Erector Spinae
• Rectus Abdominis
• Fibularis Longus

Technique

1. Set up a row of low hurdles or cones about one metre apart, with a height you can easily clear.
2. Stand facing the first hurdle with the feet shoulder-width apart and the arms ready.
3. Swing the arms forward and jump over the hurdle with both feet, pulling the knees up.
4. Land softly on the balls of the feet and jump straight into the next hurdle.
5. Keep each ground contact short and walk back to start.

Cues

• Spend as little time on the ground as you can.
• Pull the knees up and keep the chest tall.
• Start with very low hurdles.

Common mistakes

• Using hurdles that are too high so the landing is hard.
• Landing on the heels.
• Letting the knees collapse inward.
• Clipping the hurdle with the toes.

Alternatives

• Box Jump
• Pogo Jump
• Broad Jump