Hurdle Jump

Classification

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

Instructions

Preparation

Stand facing collapsible hurdle.

Execution

Squat down while swinging both arms back behind body to each side. Swing arms forward and upward. Jump over the hurdle by extending hips, knees, and feet. Pull legs up over hurdle by flexing hips and knees while reaching arms forward. When feet are over hurdle extend legs forward and pull arms down toward sides. Land on both legs, squat down to absorb impact, and stand upright.

Comments

Hurdle should be collapsible in case it is not cleared. Jump requires static spinal extension as body initially extends and during landing. However, spinal flexion occurs as legs are pulled upward, following complete hip flexion in effort to raise legs to maximal height. Consequently, dynamic spinal extension is observed when hips and body are re-extended.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Foot
  • Plantar Flexion
• Shoulder
  • Flexion / Abduction
  • Extension / Adduction
• Scapula & Clavicle
  • Upward Rotation
  • Downward Rotation
• Spine (Thoracic, Lumbar)
  • Flexion
  • Extension