Official Site of the James Madison University Strength & Conditioning Program

 

 

A. FORWARD HURDLE HOPS

Purpose: To develop explosiveness and acceleration.

Procedure:

  1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
  2. Begin by hopping over the first hurdle
  3. After contact with the ground immediately explode over the next hurdle. Continue through the series.

Key Points:

  1. Imagine the ground to be hot coals and explode off the ground, as quick as possible.
  2. Use your arms explosively to help you get off the ground and bring your knees to your chest.
  3. Keep your feet close together when landing and taking off, no stutter steps between hurdles.

Variations:

  1. After jumping final hurdle explode into a 15-YD sprint.
  2. Vertical jump after the last hurdle and sprint.
  3. Vertical jump after the last hurdle, then into a forward roll, and sprint.

 

A. LATERAL HURDLE HOPS

Purpose: To develop explosiveness and lateral coordination.

Procedure:

    1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
    2. Turn laterally to the hurdle.
    3. Hop laterally over the hurdles. Continue through series then repeat facing opposite way.

Key Points:

    1. Use your arms explosively to get off the ground and tuck your knees to your chest.
    2. Land on both feet at the same time – do not stutter step.
    3. Spend as little time on the ground as possible.
    4. Keep your body’s center of gravity over the hurdle. Do not lean too far to the side

Variations:

    1. Turn in the air over the last hurdle and land in a sprint start position.

      2. As you land, immediately explode into a 15-YD sprint.

    2. As you land on the other side of the last hurdle, immediately explode back over it and hop through the series back to the start and rest.

© Copyright 2004 Gregory A. Werner

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 This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 09/29/2008 10:04:05 PM

© Copyright 2004-08, Gregory A. Werner