Hurdle Hops

How to perform the Hurdle Hops

1. Set up a line of low hurdles or objects a short, even distance apart and stand facing the first one with the feet together.
2. Using mostly the ankles and a stiff, springy lower leg, hop over each hurdle with both feet, keeping the knees only slightly bent.
3. Spend as little time on the ground as possible between hurdles, rebounding quickly off the balls of the feet like a pogo stick.
4. Land softly and quietly on each contact, keep the torso tall, and stop once the hops slow or the ground contact gets heavy.

Suggested working range: 3–6 reps. Default progression: manual.

Common mistakes

• •Bending the knees into a deep dip and jumping high instead of staying stiff and springy off the ankles.
• •Spending too long on the ground between hurdles, which kills the quick reactive rebound.
• •Landing heavy and flat-footed rather than quiet and light on the balls of the feet.
• •Setting the hurdles so high that the ankle-stiffness quality is lost to a big knee-bend jump.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight