Setup and loading
4-6 low hurdles spaced one meter apart.
How to do the hurdle hops step by step
- Stand in front of the first hurdle.
- Jump each hurdle with feet together, linking the jumps.
- Minimize ground time between hurdles.
Form cues
- Bounce like a spring
- Knees up
Common mistakes
- Stopping between hurdles
- Hurdles too high
Sets and reps for your goal
Plyometrics
4 sets of 5 hurdles3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Speed
4 x 5 low hurdles in a row, short contact · rest 90 s4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
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Variations and similar exercises
Depth Jump
Standing Calf Raise
Donkey Calf Raise
Standing Dumbbell Calf Raise
Calf Foam Roll
Fast Skipping
Barbell Seated Calf Raise