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Hurdle Hop
Continuous two-foot hops over a line of low hurdles. Trains reactive stiffness and clean landings under repeated contacts. Do it fresh, early in the session.
- 01Set 4 to 6 low hurdles about a metre apart; start at a height you can clear without tucking hard.
- 02Stand tall in front of the first hurdle with arms ready at your sides.
- 03Hop over each hurdle off both feet, landing on the forefoot with knees tracking over the toes.
- 04Rebound immediately on contact — the goal is minimum time on the floor between hurdles.
- 05Complete the line, walk back, and rest 60 seconds. Stop when contacts start getting loud.
- 01Bounce, do not land and reload.
- 02Knees out over the toes on every contact.
- 03Chest tall the whole way down the line.
- 01Raising the hurdles until you have to tuck the knees to clear — that hides poor jump height and lengthens ground contact.
- 02Landing heel-first — the shock goes straight into the knee and the rebound disappears.
- 03Knees caving inward on contact — the medial knee absorbs force the glutes should be handling, and it compounds over a long line of hurdles.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.