Hurdle Hops — Continuous
How to Do It
Set a row of low hurdles. Hop over them continuously with both feet, using a stiff, reactive bounce — landing on the balls of the feet and immediately rebounding over the next hurdle with the shortest possible ground contact. Keep the knees driving up enough to clear each hurdle and the body tall. Continue through the row.
Why It Works
Trains reactive vertical power and the stretch-shortening cycle with repeated short ground contacts; clearing the hurdles requires a quick, elastic rebound and adequate knee drive, building reactive strength, ankle stiffness, and rhythmic bounding power.
Hockey Transfer
Builds the reactive, elastic vertical power and quick ground contacts that transfer to explosive, repeated stride pushes and quick feet; the rhythmic reactivity supports the rapid turnover and elastic push-off behind acceleration.
Coaching Cues
- "Stiff, quick bounces"
- "shortest contact, react over the next"
- "tall and rhythmic"
Common Mistakes
Long, heavy contacts (pausing between hurdles); excessive knee bend (squatting); tucking the knees instead of driving up; collapsing posture
Progression / Regression
higher hurdles or single-leg hops
lower hurdles or reset between each
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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