Seated Hurdle Hop to Box Jump: The Ultimate Plyometric Exercise for Athletes

Are you looking for an explosive plyometric exercise that develops multiple aspects of athletic performance in a single movement? The seated hurdle hop to box jump might be exactly what your training program needs. This comprehensive exercise combines force production, reactive strength, and landing mechanics into one powerful training tool that’s perfect for both in-season and pre-season athletic development.

Watch the video below on how to maximize this exercise.

What Makes This Exercise Special?

The seated hurdle hop to box jump stands out because it trains several critical athletic qualities simultaneously:

• Force Production From a Dead Stop: Starting from a seated position forces athletes to generate maximum power without the benefit of momentum
• Reactive Strength: The hurdle hop component trains the stretch-shortening cycle and improves ground reaction forces
• Reduced Ground Contact Time: The quick transition between hurdle landing and box jump develops the ability to produce force rapidly
• Landing Mechanics: The stable box landing trains proper absorption techniques and positional awareness

As a compound plyometric exercise, it delivers significant training stimulus while limiting total ground contacts compared to traditional hurdle hops alone, making it particularly valuable during in-season training when managing impact is crucial.

Equipment Needed

To perform this exercise correctly, you’ll need:

1. A sturdy box or bench to sit on (approximately knee height)
2. One or more hurdles to jump over
3. A plyometric box for the final landing

We recommend using quality equipment like the boxes from Elite FTS, but any stable bench or box will work for the seated start position.

Exercise Execution: Step-by-Step Guide

Starting Position

1. Sit on a box with your hips at approximately 90 degrees of flexion
2. Position your feet slightly off the ground
3. Place your arms behind you for the initial drive

Movement Execution

1. Rock back slightly and bring your feet off the ground
2. Drive your feet into the ground forcefully while swinging your arms forward
3. Explode upward and forward to clear the hurdle
4. Upon landing after the hurdle, minimize ground contact time
5. Immediately transition into a powerful jump onto the box
6. Stick the landing in an athletic position with hips higher than knees

The key focus throughout the movement should be maximizing height on each jump while minimizing the transition time between the hurdle landing and the box jump.

Programming Recommendations

For optimal results, consider the following programming guidelines:

• Sets: 3-5 sets
• Repetitions: 2-4 reps per set
• Rest Periods: 60-90 seconds between sets
• Training Frequency: 1-2 times per week during pre-season, once per week during in-season

This exercise works exceptionally well when paired with other explosive movements like sprints, throws, or jumps in a comprehensive power development program.

Customization Options

One of the greatest benefits of this exercise is its versatility. You can easily modify it based on your athletes’ needs and training goals:

• Higher Hurdle, Lower Box: Emphasizes the initial explosive jump and challenges the athlete to produce maximum force from the seated position
• Lower Hurdle, Higher Box: Focuses on reactive strength and ground contact time, challenging the athlete to achieve maximum height on the second jump
• Equal Heights: Provides a balanced challenge across both movement components

The seated position will generally remain consistent, but feel free to adjust the hurdle and box heights to target specific athletic qualities.

Safety Considerations

While this is an excellent training tool, proper execution is critical:

• Ensure athletes can perform individual box jumps and hurdle hops proficiently before combining them
• Maintain quality over quantity – terminate the set if technique deteriorates
• Always verify that equipment is stable and appropriately sized for the athlete
• Look for proper landing mechanics with hips above knees in an athletic position

Conclusion

The seated hurdle hop to box jump is a premier plyometric exercise that delivers comprehensive training stimulus while managing ground contacts effectively. By challenging force production, reactive strength, and landing mechanics in a single movement, it offers exceptional training economy for athletes in virtually any sport requiring explosive power.

Incorporate this exercise into your training program to develop the explosive lower body power necessary for athletic success, whether you’re preparing for competition or maintaining power during the competitive season.