Hurdle Jumps

Bilateral Plyometrics High Intensity

Hurdle Jumps


  • To enhance stiffness and elasticity in the Achilles tendon

  • To develop pre-activation of the muscles acting on the ankle and knee

  • To improve the ability to switch between triple extension and triple flexion movement patterns


Hurdle jump take-off position

  • Place four to eight hurdles in a line separated by a stride length

  • To clear the hurdle, leap explosively upwards and slightly forwards

  • Swing your arms down/back as you dip, and forwards/up as you jump

  • As you leave the ground on each jump, pull the toes tight to the shins so that as you land your foot actively plants against the ground

  • Aim to be stiff at your ankles and knees each time you land

  • Ensure your ankles, knees and hips are aligned as you land

  • Place your focus on a short ground contact with each jump


  • Intermediate/advanced: 3–5 x 4–8 repetitions (2min recovery)