Exercise guide
Hurdle Hops
Hurdle Hops are repeated two-foot jumps over a series of barriers. The hamstrings are listed as both primary and secondary in the source, while the quadriceps are omitted despite their clear role. In practice, the hamstrings, quadriceps, glutes, calves, and hip muscles work together.
Training context
Who May Find Hurdle Hops Useful?
The drill may suit athletes training lower-body power, reactive jumping, or quick ground contacts. It should be attempted only after individual jumps and landings can be performed consistently.
Hurdle height and spacing must match the athlete's ability. Low, forgiving barriers are appropriate before progressing to rigid or higher hurdles.
Technique overview
Treat every landing as part of the jump
Begin in a balanced stance and jump over the first hurdle with both feet. Land through the full feet, bend the hips and knees, and rebound only if the body remains aligned. Continue along the route without reaching forward or tucking excessively. Stop when landings become heavy or uneven.
Treat this as an overview and use a range, pace, and setup you can control.