Official Site of the James Madison University Strength & Conditioning Program

 

 

B. SINGLE LEG FORWARD HURDLE HOPS

Purpose: To develop explosiveness through isolation of each leg.

Procedure:

  1. Stand facing a series of 6-8 hurdles at 12" 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.
  4. Continue through the series.

Key Points:

  1. Imagine the ground is hot coals and explode off the ground as quickly as possible.
  2. Use your arms explosively to help you get off the ground.
  3. Land on the balls of your feet first, then use your toes to push off.

Variations:

  1. After jumping the final hurdle explode into a 15-YD sprint.
  2. After jumping over the final hurdle, hop backwards through the series to the start

 

 

B. SINGLE LEG LATERAL HURDLE HOPS

Purpose: To develop explosiveness through isolation of one leg.

Procedure:

  1. Stand lateral to a series of 6-8 hurdles at 12" high and one yard apart.
  2. Hop laterally on one foot over the hurdles.
  3. Go through the series then change legs.

Key points:

  1. Use your arms explosively to help get you off the ground.
  2. Imagine the ground is hot coals and explode off the ground as quickly as possible.
  3. Push off using the balls of your feet.

Variations:

  1. After clearing final hurdle, turn in the air and explode into a 15yd sprint.
  2. After clearing the last hurdle, immediately hop back over the hurdle and hop back to the start.

© 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