What is the Single Leg Hurdle Hop to Single Leg Broad Jump?

The single leg hurdle hop to single leg broad jump is an advanced unilateral plyometric exercise that challenges athletes to maintain balance, power, and coordination while moving through space on one leg. This compound movement begins with a hurdle hop performed on a single leg, immediately followed by a broad jump using the same leg throughout the entire sequence.

This exercise stands out from traditional plyometric training because it eliminates the opportunity to compensate with the non-working leg, forcing each limb to develop independent strength and power. The continuous nature of the movement pattern creates a unique training stimulus that closely mimics the demands of sprinting and other athletic movements.

Equipment and Setup Requirements

To perform this exercise effectively, you’ll need minimal but specific equipment. A relatively low hurdle serves as the primary piece of equipment, with most athletes finding success using hurdles between 6 and 12 inches in height. The key principle here is starting conservatively – the hurdle should challenge the athlete while allowing for proper technique and quick leg turnover.

Additionally, you’ll need adequate space both before and after the hurdle to accommodate the approach and landing phases of the broad jump component. A clear area of approximately 10-15 feet provides sufficient room for most athletes to complete the full movement safely.

Primary Benefits for Athletic Performance

Speed Development and Sprint Mechanics

The single leg hurdle hop to broad jump directly improves sprint mechanics by mimicking the gait cycle that occurs during high-speed running. The knee drive and leg turnover required to clear the hurdle translates beautifully to the driving phase of sprinting, helping athletes develop more efficient movement patterns.

Enhanced Acceleration Capability

Athletes looking to improve their acceleration off the blocks or during sport-specific movements will find tremendous value in this exercise. The explosive nature of the hurdle hop followed immediately by the broad jump teaches the body to generate maximum force rapidly, a crucial component of acceleration.

Unilateral Strength and Power Development

Perhaps one of the most significant benefits is the development of single-leg strength and power. Many traditional exercises allow athletes to compensate for weaknesses by favoring their stronger side. This exercise eliminates that possibility, ensuring balanced development between limbs.

Improved Proprioception and Balance

The single-leg nature of this movement challenges the athlete’s proprioceptive system, improving body awareness and balance capabilities that transfer to virtually every athletic movement.

Proper Exercise Technique

Understanding the correct technique is crucial for both safety and effectiveness. The movement begins with the athlete standing on one leg, facing the hurdle at an appropriate distance to allow for a natural approach.

The hurdle hop phase requires the athlete to drive the knee upward while maintaining forward momentum, clearing the hurdle with the same leg that initiated the movement. The landing should be controlled and immediately transition into the broad jump component.

During the broad jump phase, the athlete uses the same leg to explosively push off and project themselves forward through space. The landing should be soft and controlled, with the athlete maintaining balance on the working leg.

Critical to the exercise’s effectiveness is the use of the same leg throughout the entire sequence. This consistency ensures that each leg receives equal training stimulus and prevents compensation patterns from developing.

Programming Recommendations

For optimal results, this exercise should be programmed as part of a comprehensive plyometric training routine. The recommended volume consists of 3-5 sets of 3-5 repetitions per leg, allowing adequate rest between sets to maintain power output and technique quality.

Given the advanced nature of this movement, it’s essential that athletes demonstrate competency in basic plyometric exercises before progressing to this variation. Athletes should have solid experience with bilateral plyometric movements and basic unilateral exercises before attempting this combination.

The timing of this exercise within a training session is also important. Due to its high neural demands and the need for maximum power output, it should be performed early in the workout when the athlete is fresh and can maintain proper technique.

Safety Considerations and Progressions

Safety should always be the primary concern when implementing advanced plyometric exercises. Athletes who land hard-footed or struggle to maintain proper leg turnover should reduce the hurdle height until they can demonstrate controlled movement patterns.

Most athletes find success starting with 6-inch hurdles and progressing upward only when they can consistently demonstrate proper technique. The goal is not necessarily to use the highest hurdle possible, but rather to maintain quick leg turnover and smooth transitions between movement phases.

Coaches and athletes should also pay attention to signs of fatigue during sets. If technique begins to deteriorate or landing quality decreases, the set should be terminated to prevent injury and maintain training quality.

Integration into Training Programs

This exercise works exceptionally well as part of speed development programs, particularly those focused on improving sprint mechanics and acceleration. It can be effectively combined with other unilateral exercises to create comprehensive single-leg strength and power development sessions.

The single leg hurdle hop to single leg broad jump represents an excellent tool for athletes serious about improving their speed, power, and overall athletic performance through targeted unilateral training.