Depth Jump to Hurdle Hop
Description
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
Equipment Required
Depth Jump to Hurdle Hop Instructions
- 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.
Depth Jump to Hurdle Hop Form & Visual
Depth Jump to Hurdle Hop 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
Depth Jump to Hurdle Hop Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves and ankles (heavy involvement)
- Hamstrings
- Core (stabilizer)
Depth Jump to Hurdle Hop Variations & Alternatives
- Depth Jump to Broad Jump
- Box Jump
- Hurdle Hops (no depth jump)
- Single-Leg Hurdle Hops
- Lateral Box Jump
