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 deeply 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 a related movement if equipment, recovery, or progression demands it.

Standing Calf Raise

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Seated Calf Raise

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Leg Press Calf Raise

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Smith Machine Calf Raise

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Single-Leg Calf Raise

Calves · Bodyweight