Hurdle Hops
Hurdle Hops are a plyometric drill where you jump forward over a series of low hurdles, landing and immediately rebounding into the next jump. They build explosive power through the hamstrings, glutes, and calves while training your body to absorb and redirect force quickly. The movement suits anyone building speed, agility, or jump height for sport.
Why it works
Every jump in the sequence depends on the stretch-shortening cycle: your hamstrings and glutes load briefly on landing and release that energy right away into the next takeoff. Keeping ground contact time as short as possible is exactly what trains reactive power, the ability to produce force fast rather than just produce a lot of it. That's what separates Hurdle Hops from a static jump squat, where you reset fully between each rep. A heavy squat builds the raw capacity to produce force, but a drill like this teaches your nervous system to apply that force quickly and repeatedly, closer to the conditions sprinting, cutting, and jumping actually demand in sport. That combination of strength and speed is part of why hurdle work shows up so often in programs built around agility and change of direction.
Set up
- Set up 4 to 6 low hurdles or cones in a straight line, spaced about 2 to 3 feet apart.
- Stand facing the first hurdle with feet hip-width apart.
- Bend your knees slightly and swing your arms back, ready to drive forward.
How to do it
- Bend your knees and hips slightly to load your legs.
- Jump forward and up over the first hurdle, driving your knees toward your chest.
- Land on the balls of your feet with soft knees, absorbing the impact briefly.
- Jump again over the next hurdle right away without pausing or resetting.
- Keep swinging your arms forward to help drive each jump.
- Continue through all the hurdles, then walk back to the start to reset.
Form cues
- Keep ground contact time as short as possible between hurdles.
- Land softly, absorbing through your ankles, knees, and hips.
- Look ahead at the next hurdle, not down at your feet.
- Keep your chest up through the whole sequence.
Breathing: Exhale sharply on each takeoff and take a full breath only once you've cleared the last hurdle.
Common mistakes
Pausing between each hurdle to reset
Fix: Keep the rhythm continuous; Hurdle Hops train reactive power, which depends on minimizing ground contact time.
Landing flat-footed with locked knees
Fix: Land on the balls of your feet with a slight knee bend to absorb force and protect your joints.
Using your arms only for balance instead of driving them
Fix: Swing your arms forward and up on each jump; they add real momentum, not just balance.
Looking down at your feet through the whole drill
Fix: Keep your eyes up and scanning ahead; watching your feet slows your reaction time and throws off your rhythm between hurdles.
How to program it
- Do 3 to 5 sets of 4 to 6 hurdles, resting 60 to 90 seconds between sets since this is a high-intensity power drill.
- Place it early in a session, right after your warm-up, while your legs are still fresh and your reaction time is sharp.
- Once a week is usually enough for a movement this demanding on the tendons and nervous system; twice a week works if you're not pairing it with heavy lower body lifting the same week.
- Run through a couple of easier, submaximal jumps before your first full-effort set, since the drill relies on fast, coordinated movement that benefits from a proper ramp-up.
Safety notes
- Skip this if you have any current knee, ankle, or Achilles pain; the repeated landings load those joints hard.
- Use hurdles low enough that you can clear them with good form; height should never matter more than consistent landings.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- plyometrics
Frequently asked questions
How high should the hurdles be for Hurdle Hops?
Start low, around 6 to 12 inches. The goal is quick, controlled jumps, not maximum height, so raise the hurdles only once your landings stay clean.
What's a good substitute if I don't have hurdles?
Front Cone Hops give you the same continuous jumping pattern using cones or a taped line instead of hurdles.
Why do my shins hurt after doing Hurdle Hops?
Shin soreness after a new plyometric drill usually means your lower legs need time to adapt to the impact. Cut back on volume and make sure you're landing on the balls of your feet, not flat-footed.