Depth Jump to Hurdle Hop

Enhance explosive power and reactive strength with the Depth Jump to Hurdle Hop. Descend from a box, absorb impact, and immediately propel yourself over a

AdvancedPlyometrics Body weight

Movement: Compound
Force: Push
Per set: 2 min
Rest: 2 min

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Variations of Depth Jump to Hurdle Hop

Compound

High Hurdle Jump to Sprint and Cut

Plyometrics · Body weight

Advanced

Compound

Depth Jump to Broad Jump

Plyometrics · Body weight

Advanced

Compound

Depth Jump

Plyometrics · Body weight

Advanced

Description

This is a plyometric exercise that involves jumping off a box, landing and immediately jumping over a hurdle.

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How to do Depth Jump to Hurdle Hop

01
Setup
Place a plyometric box (6-18 inches high) in front of you, with a hurdle (6-12 inches high) placed 1-2 feet beyond the landing zone from the box.
02
Setup
Stand on the edge of the box with your feet hip-width apart, ensuring enough space to step off safely.
03
Step off the box with one foot, allowing yourself to drop naturally, absorbing the landing softly through your ankles, knees, and hips upon ground contact. Land with feet hip-width apart, midfoot to forefoot.
04
Immediately upon landing, drive powerfully through your feet to jump vertically and horizontally over the hurdle, aiming for a soft, controlled landing on the other side.
05
Absorb the hurdle landing by flexing your ankles, knees, and hips, maintaining an upright torso, and immediately reset for the next repetition if performing multiple.

Tips

Focus on minimal ground contact time after stepping off the box and after jumping over the hurdle to maximize plyometric benefits.
Maintain a slight forward lean from the hips during the initial drop and subsequent jumps to help drive momentum and maintain balance.
Ensure your landing is quiet and controlled, absorbing impact through your joints rather than allowing your knees to buckle inwards.
Choose box and hurdle heights appropriate for your current strength and experience level to ensure safety and effectiveness.

Common mistakes

Improper Landing Mechanics: Landing stiff-legged or with knees caving in can increase injury risk; focus on a soft landing by bending at the ankles, knees, and hips while keeping knees aligned over toes.
Excessive Ground Contact Time: Pausing too long between the depth jump landing and the hurdle jump reduces the plyometric effect; strive for an immediate, explosive transition.
Hips Dropping Too Low: Allowing your hips to drop excessively deep during the depth jump landing can reduce jump height; aim for a quick, reactive "bounce" off the ground with minimal hip flexion.

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Questions

Is Depth Jump to Hurdle Hop good for beginners?

Depth Jump to Hurdle Hop is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Depth Jump to Hurdle Hop?

You need Body weight to perform Depth Jump to Hurdle Hop. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Depth Jump to Hurdle Hop?

Focus on minimal ground contact time after stepping off the box and after jumping over the hurdle to maximize plyometric benefits. Maintain a slight forward lean from the hips during the initial drop and subsequent jumps to help drive momentum and maintain balance. Ensure your landing is quiet and controlled, absorbing impact through your joints rather than allowing your knees to buckle inwards. Choose box and hurdle heights appropriate for your current strength and experience level to ensure safety and effectiveness.

What are common mistakes when doing Depth Jump to Hurdle Hop?

Improper Landing Mechanics: Landing stiff-legged or with knees caving in can increase injury risk; focus on a soft landing by bending at the ankles, knees, and hips while keeping knees aligned over toes. Excessive Ground Contact Time: Pausing too long between the depth jump landing and the hurdle jump reduces the plyometric effect; strive for an immediate, explosive transition. Hips Dropping Too Low: Allowing your hips to drop excessively deep during the depth jump landing can reduce jump height; aim for a quick, reactive "bounce" off the ground with minimal hip flexion.