The depth jump to hurdle hop is an advanced plyometric combination where you drop from a box, land, and immediately hop over a series of hurdles. The depth jump teaches reactive force absorption while the hurdle hops train consecutive explosive jumping. It is used for sport-specific power training.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Elite reactive power development
- Trains stretch-shortening cycle
- Builds consecutive explosive jumping
- Carries over to sport performance
- Develops fast-twitch fiber recruitment
- Useful for advanced athletes
How to perform
- Set up a low box (12 to 18 inches) with a series of low hurdles (6 to 12 inches) in front, spaced 2 to 4 feet apart.
- Stand on top of the box. Step off (do not jump down).
- Land softly on both feet with bent knees just in front of the first hurdle.
- Immediately upon landing, explode forward and up to clear the first hurdle.
- Land on the other side and immediately hop the next hurdle.
- Continue hopping consecutively over all hurdles. Each landing should immediately produce the next jump.
- Focus on minimal ground contact time — bounce off the floor quickly.
- Perform 4 to 6 reps per set with full recovery.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Abs
Primary
Hamstrings
Primary