Hurdle Hop Exercise Guide: Improve Your Athletic Performance

Are you looking to jump higher, run faster, and become a more explosive athlete? The hurdle hop exercise might be exactly what your training routine needs. This comprehensive guide breaks down everything you need to know about implementing hurdle hops effectively to enhance your athletic performance.

Watch the video below on how to maximize this exercise.

What Are Hurdle Hops?

Hurdle hops are a plyometric exercise where athletes jump over a series of hurdles in succession. This exercise is designed to improve reactive strength, increase tendon elasticity, and develop the power needed for explosive athletic movements.

Benefits of Hurdle Hops

When properly incorporated into your training program, hurdle hops can provide numerous performance benefits:

• Increased vertical jump height: By training the stretch-shortening cycle, hurdle hops directly contribute to improved jumping ability.
• Enhanced reactive strength: The quick ground contacts develop your body’s ability to rapidly produce force.
• Improved tendon elasticity: Regular plyometric training increases the spring-like quality of your tendons.
• Better athletic coordination: Navigating multiple hurdles enhances your body’s proprioception and movement efficiency.
• Sport-specific power transfer: The explosive nature of hurdle hops translates well to movements required in basketball, volleyball, football, and other sports.

Proper Hurdle Hop Technique

To maximize benefits and minimize injury risk, focus on these key technique points:

1. Minimize ground contact time: The primary goal is to be “springy” rather than heavy-footed between jumps.
2. Use your arms: Proper arm swing generates momentum and helps achieve greater height.
3. Maintain active hip flexion: Lift your knees high to clear hurdles efficiently.
4. Land softly: Focus on a mid-foot to forefoot landing to absorb impact effectively.
5. Maintain a fluid rhythm: Avoid pausing between hurdles to maintain elastic energy.

Common Mistakes to Avoid

Watch out for these common errors that can reduce effectiveness and increase injury risk:

• Excessive ground contact time: Landing heavily and spending too much time on the ground between jumps defeats the purpose of the exercise.
• Poor landing mechanics: Allowing knees to collapse inward or landing flat-footed increases stress on joints.
• Inconsistent rhythm: Hesitating between hurdles reduces the plyometric benefit.
• Inappropriate hurdle height: Using hurdles that are too high for your current ability level compromises form and safety.

Programming Guidelines

Hurdle Selection

The number and height of hurdles can be customized based on:

• Your experience level: Beginners should start with fewer, lower hurdles.
• Training goals: Higher hurdles emphasize maximum jump height, while more hurdles in sequence develop elasticity.
• Sport specificity: Varying hurdle heights can mimic the unpredictable jumping patterns required in many sports.

Standard 24-inch hurdles work well for most trained athletes, but adjustable hurdles offer greater programming flexibility.

Volume Management

At ThirdShim, we carefully track total ground contacts to optimize training stimulus while preventing overtraining:

• Average session volume: 25-35 total ground contacts per session for most athletes.
• Off-season programming: Higher volume is appropriate (3-5 sets of 2-4 repetitions across 3-5 hurdles).
• In-season considerations: Reduce volume for athletes already experiencing significant jumping volume in their sport.
• Age and experience factors: Younger or less experienced athletes should use reduced volume.

Progressive Implementation

Hurdle hops are an advanced plyometric exercise that should be introduced progressively:

1. Begin with foundational plyometrics: Master basic jumping exercises before progressing to hurdle hops.
2. Start with lower hurdles: Build confidence and proper technique before increasing height.
3. Gradually increase volume: Add more hurdles or sets as technique and conditioning improve.
4. Monitor recovery: Pay attention to how your body responds and adjust accordingly.

Sport-Specific Applications

For basketball players and other court sport athletes who already experience substantial jumping volume during practice and games, consider:

• Reducing hurdle hop volume during competitive seasons
• Substituting box jumps which still train triple extension but with reduced landing forces
• Focusing on quality over quantity

Conclusion

The hurdle hop exercise is a powerful tool for enhancing athletic performance when properly implemented. By focusing on springy, reactive movements and carefully managing training volume, you can develop the explosive power that translates directly to improved performance in your sport.

Remember that proper progression is key—this is not a beginning exercise for most athletes. Start with appropriate modifications and advance gradually as your technique and conditioning improve.