Official Site of the James Madison University Strength & Conditioning Program

 

 

B. FORWARD HURDLE HOPS – OVER AND BACK

Purpose: To develop explosiveness, balance and coordination

Procedure:

  1. Stand facing a series of 6-8 hurdles at 12"-18" high and one YD apart.
  2. Hop over the first hurdle then over the second.
  3. As you land over the second hurdle, immediately hop backwards over the second hurdle, then forwards again.
  4. Hop over the third hurdle, then the fourth, now repeat over and back hop on the fourth hurdle.
  5. Carry on through the series performing over and back hops every other hurdle.

Key points:

  1. Hop forwards over "odd" number hurdles; hop over and back over "even" numbered ones.
  2. Spend as little time as possible on the ground.
  3. Use your arms explosively and tuck your knees into your chest.
  4. Maintain your balance by keeping your torso upright and your body’s center of gravity over the hurdle.

Variations:

  1. Explode into a 15-YD sprint.
  2. Go up for a header over the last hurdle and explode into a 15-YD sprint.

B. LATERAL HURDLE HOPS – OVER AND BACK

Purpose: To develop explosiveness, balance and coordination.

Procedure:

  1. Stand lateral to a series of 6-8 hurdles at 12"-18" high and one YD apart.
  2. Hop laterally over the first hurdle then over the second.
  3. As you land over the second hurdle, immediately hop back over the second hurdle then forward again.
  4. Hop over the third hurdle, then the fourth, now repeat over and back hop on the fourth hurdle.
  5. Carry on throughout the series performing over and back hops on every other hurdle.
  6. Repeat the series facing other direction.

Key points:

  1. Keep your center of gravity over the hurdle. Do not lean your torso too far to either side.
  2. Use your arms explosively and tuck your knees up to hip height.
  3. Take your time in order to keep your balance and coordination – get the rhythm.

Variations:

  1. Turn in the air over the last hurdle and land in sprint start position. Explode into 15-YD sprint.
  2. As you land on the other side of the last hurdle, immediately explode back over it and perform the over and back hops 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