Depth Jump to Hurdle Hop exercise animation (Male)

Depth Jump to Hurdle Hop

Target muscle
—
Equipment
Body weight
Body part
Plyometrics
Type
Aerobic

The depth jump to hurdle hop is a bodyweight plyometric drill that combines a drop landing with an immediate jump over a low obstacle. It trains the lower-body explosive muscles — quads, glutes, hamstrings, and calves — to absorb force and redirect it quickly, building reactive power and landing control for sprinting and jumping.

How to do the Depth Jump to Hurdle Hop

  1. 1Set a low box and place one or two low hurdles a short stride in front of it. Stand on top of the box with your toes near the edge.
  2. 2Step off the box (do not jump up first) and drop down to land on both feet at the same time.
  3. 3Land softly on the balls of your feet with knees bent and hips back, absorbing the impact for an instant.
  4. 4Immediately reverse the landing into an explosive jump, driving through your feet and extending your hips, knees, and ankles.
  5. 5Clear the first hurdle, swinging your arms upward to add height and keeping your knees tucked.
  6. 6Land softly and balanced on both feet, then repeat over any remaining hurdles in the same reactive rhythm.
  7. 7Reset on the box for the next rep and stop the set once your jumps lose height or your landings get sloppy.

Form tips

  • Keep ground contact short — the goal is to spend as little time on the floor as possible between the landing and the jump.
  • Start with a low box (around knee height or lower) and short hurdles, then progress height only once your landings stay quiet and controlled.
  • Land with your knees tracking over your toes, not caving inward, to protect your knees on every contact.
  • Use your arms: drive them down on the drop and swing them up hard as you jump to add height over the hurdle.
  • Train this fresh and rest fully between sets — plyometrics rely on quality and snap, not fatigue.

Common mistakes

  • Jumping upward off the box instead of stepping off, which changes the drop height and the landing forces you are trying to train.
  • Landing with stiff, straight legs, which removes the shock absorption and spikes impact on the knees and ankles.
  • Pausing too long on the ground after the drop, which kills the reactive 'bounce' that makes the drill effective.
  • Letting the knees collapse inward on landing, a position that puts the knee ligaments at risk.
  • Setting the box or hurdles too high too soon, leading to heavy, uncontrolled landings and sloppy form.

Frequently asked questions

What muscles does the depth jump to hurdle hop work?

As a lower-body plyometric drill it trains the quads, glutes, hamstrings, and calves to absorb landing force and produce explosive power, while your core works to keep you stable and balanced.

How high should the box and hurdles be?

Start low — a box around knee height or lower and short hurdles. The right height lets you land softly and rebound instantly; if your landings are heavy or slow, the setup is too tall.

Is the depth jump to hurdle hop good for beginners?

It is an advanced plyometric drill. Build a base with basic jumps and landings first, master a quiet two-foot landing, then add the box drop and low hurdles before progressing.

How many sets and reps should I do?

Treat it as low-volume power work: roughly 3–5 reps per set for 3–4 sets, with full rest between sets. Stop when jump height or landing quality drops off.

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