Hurdle Depth Jump

Classification

Utility:	Plyometric
Mechanics:	Compound
Force:	Push
Function:	Leg Ext (Vertical)
Intensity:	Medium High

Instructions

Preparation

Stand on plyo box positioned in front of hurdle.

Execution

Step forward off edge of plyo box. Pull both arms back and drop to ground. Land on both feet, throw both arms forward, and jump up over hurdle. Pull legs up to clear hurdle. Extend legs forward and down. Land on both feet, bend legs to absorb impact and stand.

Comments

Spine is kept straight during jump push off. However spine flexes when legs are pulled up. Spine also extends during final landing. Avoid pulling legs out to sides by rotating hips in effort to clear legs over hurdle.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
  • Flexion
• Ankle
  • Plantar Flexion
• Foot
  • Plantar Flexion
• Shoulder
  • Flexion
  • Abduction
• Scapula & Clavicle
  • Elevation
  • Upward Rotation
• Spine
  • Flexion
  • Extension

Static

• Spine (Thoracic, Lumbar)
  • Extension