Elitefts™ Director of Education Mark Watts explains a low hurdle hop sequence with Alex Coleman of 11athletics demonstrating. The progression is a valuable teaching tool for beginners. This sequence also allow coaches to progress and regress athletes based on ability, season, and physical readiness.
This progression was adapted from information form Rick Court of Mississippi State and Adam Feit of Reach Your Potential Training.
Standard Progression on Hurdle Hops
- Stick the Landing each time
- Double Tap (land, gather balance & hop again)
- "Bounce" of the ground
One advantage of this progression is to allow the athlete to maintain critical landing positions in terms of foot placement, joint angles, and posture. Secondly, this progression allows the coach to comprehensively evaluate those crucial positions in real time. The athlete cannot depend on the stretch shortening cycle to absorb and produce force.
Directional Hurdles Hops
- Linear
- Lateral (toward lead leg)
- Lateral (away from lead leg)
- Multi-planar
Common Errors when looking at Landing Mechanics
- Foot pronation
- Knee valgus
- Weight over the toes
- Heels off the floor
- Excessive forward lean
If there is a discrepancy in technique, there may be several reasons for this that will need to be addressed.
- Is the athlete being asked to perform a movement they are not strong enough or experienced enough to perform?
- Is the athlete in a fatigued state due to volume, frequency, or inadequate rest intervals.
- Is the load (impact of foot contact) to great for the athlete to overcome due to height, body weight, or improper mechanics.
- Has the athlete been taught and been given drills to reinforce proper landing mechanics.