1-Leg Medial/Lateral Hurdle Hop Progression

Our standard 1-Leg Medial/Lateral Hurdle Hop Progression that we use, the same progression I was taught in my time at Mike Boyle Strength & Conditioning.

Just like our Hurdle Jump Progression, our goal is to simply learn how the jump and land in proper positions, and then progressing from simple to more complex by adding gravity and/or more of a true plyometric.

  1. 1-Leg Medial/Lateral Box Hop 👉 Learn to land properly without gravity
  2. 1-Leg Medial/Lateral Hurdle Hop & Stick 👉 Learn to land properly with adding gravity and the added deceleration component into the equation
  3. 1-Leg Medial/Lateral Hurdle Hop with Mini-Bounce 👉 Add a small plyometric though the mini bounce to be more reactive to the ground
  4. Continuous 1-Leg Medial/Lateral Hurdle Hop 👉 Pure plyometric/power development

Well typically spend 3 weeks in each progression until we move on to the next ➡️ but we won’t move on to the next progression if the athlete isn’t ready.

Programming Advice: we stay at 3 sets of 3 hops each (3 medial, 3 lateral) in all 4 phases. Since each phase adds a level of intensity, we keep the volume the same throughout the progression.

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