Overview
How to do it
- 1
Set up the Hurdles
Place a line of hurdles at varying heights in a straight row, with enough room between each one for you to land and hop to the next.
- 2
Depth Jump
Stand on top of the plyometric box or platform with your feet hip-width apart.Start by stepping off the box and quickly dropping down to the ground, allowing your knees to slightly bend to absorb the impact.As soon as your feet make contact with the ground, immediately spring up explosively, using your arms for momentum.The depth jump is intended to be a quick and powerful jump, so make sure you’re not spending much time on the ground.
- 3
Hurdle Hop
Once you finish the depth jump, move right into the hurdle hop.As you rise from the depth jump, try to clear the first hurdle with a high knee lift.Land on the other side of the hurdle and quickly prepare for the next hop.
- 4
Repeat
Keep repeating the depth jump to hurdle hop sequence for the desired number of repetitions or for a set time period.
Form tips & common mistakes
Keep your focus on explosiveness and speed during both the depth jump and hurdle hop phases.
Land softly on the balls of your feet to reduce impact and minimize the risk of injury.
Maintain proper body posture and alignment throughout the exercise.
Start with a low hurdle height and gradually increase it as you become more proficient.
Ensure that you have adequate strength and conditioning before attempting this exercise, as it can be physically demanding.
Benefits
The depth jump portion of this exercise requires you to produce a large amount of force very quickly as you push off the ground. That carries over to better vertical jump performance and sprint acceleration.
Agility is the ability to change direction rapidly while maintaining balance and speed. The hurdle hops challenge your agility and coordination, helping you become more nimble and responsive in sports that require rapid direction changes and quick footwork.
As you repeatedly jump over hurdles, your leg muscles, particularly the quads, hamstrings, and calves, are engaged extensively, leading to increased lower body strength.
The combination of depth jumps and hurdle hops focuses on maximizing power output. This can translate into improved sprinting speed, jumping ability, and overall athletic performance.
Muscles worked
Quadriceps، Glutes، Hamstrings، Calves، Hip Flexors، Core Muscles، Lower Back (Erector Spinae)، Ankle Stabilizers
