Hurdle Hop to Box Jump: Master This Explosive Plyometric Exercise

Are you looking to take your athletic performance to the next level? Developing explosive power, speed, and triple extension is essential for athletes across virtually all sports. Today, we’re breaking down one of the most effective plyometric exercises you can add to your training arsenal: the Hurdle Hop to Box Jump.

Watch the video below on how to maximize this exercise.

What Is the Hurdle Hop to Box Jump?

The hurdle hop to box jump is an advanced plyometric exercise that combines two powerful movement patterns into one explosive sequence. This compound movement requires athletes to:

1. Jump over a hurdle (horizontal displacement)
2. Quickly transition upon ground contact
3. Immediately explode upward onto a box (vertical displacement)

This exercise is particularly valuable because it trains your body to absorb force and then rapidly redirect it—a skill critical for sports performance.

Benefits of the Hurdle Hop to Box Jump

Adding hurdle hop to box jumps to your training program delivers several performance benefits:

• Develops triple extension power: Enhances the synchronized extension of ankles, knees, and hips—the foundation of athletic movements
• Improves reactive strength: Teaches your neuromuscular system to quickly transition from eccentric to concentric contractions
• Minimizes ground contact time: Trains your body to generate maximum force in minimal time
• Enhances coordination: Requires precise timing and body control through multiple planes of movement
• Builds explosive power: Increases your ability to generate force quickly, essential for sprinting, jumping, and change of direction

How to Perform the Hurdle Hop to Box Jump

Setup Requirements:

• One or more hurdles (adjustable height preferred)
• A sturdy plyometric box
• Flat, non-slip surface
• Proper athletic footwear

Execution Steps:

1. Starting Position:
   • Stand with feet shoulder-width apart
   • Position yourself at an appropriate distance from the hurdle (allow enough room for a comfortable jump)
   • Ensure the box is placed at a suitable distance beyond the hurdle (approximately 2-3 feet)
2. The Approach:
   • Begin with a slight countermovement (hips back, slight knee bend)
   • Swing arms back to generate momentum
   • Maintain an athletic posture with chest up
3. Hurdle Clearance:
   • Drive arms forward and up as you extend through ankles, knees, and hips
   • Jump with moderate height over the hurdle (save maximum effort for the box jump)
   • Keep your body compact during the airborne phase
4. Transition Phase:
   • Upon landing, immediately absorb force through the balls of your feet, ankles, knees, and hips
   • Minimize ground contact time—think “hot floor”
   • Use this brief ground contact to prepare for the explosive vertical jump
5. Box Jump Execution:
   • Immediately channel the absorbed force into vertical power
   • Drive arms upward to assist with vertical displacement
   • Extend fully through ankles, knees, and hips
   • Land softly on the middle of the box with feet flat
   • Control your landing by bending at the knees and hips
6. Dismount:
   • Step down (never jump down) from the box one foot at a time
   • Return to starting position for the next repetition

Programming Recommendations

The hurdle hop to box jump is a high-intensity plyometric exercise that should be programmed strategically. Here are guidelines for incorporating it into your training:

Single Hurdle Configuration:

• Sets: 3-6
• Reps: 4-5
• Focus: Height of hurdle and box
• Rest: 60-90 seconds between sets

Multiple Hurdle Configuration:

• Sets: 3-6
• Reps: 1-2
• Focus: Minimizing ground contact time
• Rest: 90-120 seconds between sets

Total Volume Guidelines:

• For athletes with high practice/game volume: 25-35 total ground contacts per session
• For athletes with lower practice/game volume: 35-45 total ground contacts per session

Exercise Variations

The hurdle hop to box jump can be modified to match different training goals and athlete abilities:

• Height Variation: Adjust hurdle and box heights to emphasize different aspects of performance
• Multiple Hurdles: Add 2-4 hurdles in sequence before the box jump to increase reactivity demands
• Lateral Hurdle Hops: Approach the hurdles from a lateral direction to train frontal plane stability
• Single-Leg Variations: For advanced athletes, perform on a single leg to increase difficulty and sport specificity

Important Coaching Cues

When teaching the hurdle hop to box jump, emphasize these key points:

• “Hips back, arms down” to initiate the movement
• “Quick off the ground” after clearing the hurdle
• “Explode up” when transitioning to the box jump
• “Stick the landing” on the box with soft, controlled technique

Safety Considerations

As with all plyometric exercises, safety should be a primary concern:

• Ensure proper warm-up before attempting this exercise
• Begin with lower hurdle and box heights before progressing
• Always place equipment on non-slip surfaces
• Monitor total volume to prevent overtraining
• Step (never jump) down from the box after each repetition
• Consider individual athlete readiness—this is an advanced exercise

Conclusion

The hurdle hop to box jump is a powerful addition to any performance training program. By combining horizontal and vertical force production with minimal transition time, this exercise develops the explosive qualities needed for athletic excellence. Start with appropriate progressions, focus on quality of movement, and watch as your power, speed, and reactive strength reach new heights.