Hurdle Hops

Also called hurdle jumps, hurdle hop and mini hurdle hops.

Works

Hamstrings, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Set up a row of hurdles or other small barriers, placing them a few feet apart.

1. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
2. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
3. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

Cues

• Swing both arms.
• Knees up to clear the hurdle.
• Land soft, rebound fast.
• Stay on the balls of the feet.

Common mistakes

• Pausing between hops.
• Hurdles too high.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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