Hurdle Hop
Continuous two-footed jumps over a row of low hurdles or cones, rebounding off each landing into the next jump. Develops reactive power, knee drive and rhythm.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
Secondary muscles
- Hamstrings
- Hip Flexors
- Soleus
- Adductors
- Sets
- 3–5
- Reps
- 5–8 hurdles
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand behind the first of a row of low hurdles or cones spaced a few feet apart, feet shoulder-width apart.
Swing the arms back as you dip slightly.
Jump with both feet over the first hurdle, driving the arms and pulling the knees up.
Land on the balls of the feet with soft knees.
Rebound straight into the jump over the next hurdle, keeping ground contact short.
Continue down the row, then walk back to reset.
Breathing: Exhale on each takeoff and keep a steady rhythm.
Coaching tips
Knees up
Bounce, don't stick
Arms drive the jump
Common mistakes
Hurdles so high each landing becomes a squat
Long, heavy ground contacts
Kicking the feet back instead of lifting the knees
Knees caving in on landing
Safety notes
Use cones or collapsible hurdles that won't trip you.
Jump on a surface with some give, such as grass or turf.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.