Hurdle Hops
Hurdle Hops is a plyometric power - two-foot hurdle jumps with short contacts exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius, Hip adductors
- Exercise type
- Plyometric power - two-foot hurdle jumps with short contacts
Exercise technique
- Hurdles
Space low, collapsible hurdles evenly to suit your jumps.
- Preparation
Stand shoulder-width in front of the first hurdle.
- Takeoff
Use your arms and push off both feet simultaneously.
- Clearance
Tuck your knees only as much as needed to clear the hurdle.
- Contact
Land on both feet between hurdles with slight hip and knee flexion.
- Rebound
Jump forward and upward over the next hurdle without losing control.
- Finish
Complete the final landing and slow down with small steps.
Key technique points
- Choose a hurdle height you can clear under control.
- Keep your knees aligned with your feet.
- Synchronize both feet on landing.
- Use your arms rhythmically at each takeoff.
- Look ahead along the line.
- Leave the series and stop if landing quality deteriorates.
Common mistakes
Rigid hurdles
Do not use dangerous barriers that cannot topple if struck.
Knees collapsing inward
Do not let your knees fall together under repeated loading.
Long pauses
Do not interrupt a flowing series with unstable stops at every hurdle.
Uncontrolled rushing
Do not land on straight legs merely to shorten contact time.
Landing at the hurdle base
Do not eliminate the foot space needed for the next takeoff.
Folding the torso
Do not pull your chest excessively toward your knees to clear the hurdle.
Frequently asked questions
Hurdle Hops: why is “Rigid hurdles” a mistake?
Do not use dangerous barriers that cannot topple if struck.
Hurdle Hops: why is “Knees collapsing inward” a mistake?
Do not let your knees fall together under repeated loading.
Hurdle Hops: why is “Long pauses” a mistake?
Do not interrupt a flowing series with unstable stops at every hurdle.
Hurdle Hops: why is “Uncontrolled rushing” a mistake?
Do not land on straight legs merely to shorten contact time.
Hurdle Hops: why is “Landing at the hurdle base” a mistake?
Do not eliminate the foot space needed for the next takeoff.
Hurdle Hops: why is “Folding the torso” a mistake?
Do not pull your chest excessively toward your knees to clear the hurdle.
What should I focus on when doing Hurdle Hops?
Choose a hurdle height you can clear under control. Keep your knees aligned with your feet. Synchronize both feet on landing. Use your arms rhythmically at each takeoff. Look ahead along the line. Leave the series and stop if landing quality deteriorates.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.