1-Leg Linear Hurdle Hop Progression

The goal of our ‘plyometric’ program is to first teach the athlete jumping and landing skills before we progress to what most people would consider true plyometrics. We prioritize eccentric stability before we worry about power develop ➡️ we prioritize injury prevention over performance.

Phase One: To A Box

The first emphasis is learning to land, absorbing force with your muscles instead of your joints. Learning to land and eccentrically stabilize yourself is critical when reducing potential injuries.

Phase Two: Over Hurdle with a Stick

Hops over a hurdle now adds gravity to the equation making the eccentric demand more challenging as the body gains acceleration on the way down.

Phase Three: Over Hurdle with a Mini-Bounce

Adding a mini-bounce now places an emphasis on switching from a stable eccentric landing to a more explosive concentric action. This also begins to prep an athlete for a continuous hurdle hop.

Phase Four: Continuous Over Hurdle

Finally we perform what looks like more of a traditional plyometric. The athlete now tries to minimize the time spent on the ground, training the more explosive and elastic qualities.

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