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Plyometric Hurdle Exercises

Plyometric Hurdles can be used to perform a variety of plyometric and rehabilitative exercises. They are easy to set up and adjust. The plyometric exercises shown are only a few of the many available. The pictures shown are using the Power Plyo Hurdle, but the exercises can be used with many plyometric hurdles. When using Power Plyo Hurdles, arrange the hurdles so that the side the board slides off is the far side, allowing the hurdles to collapse when hit.

These Plyometric Hurdle Exercises are also available in a printable, PDF version.


Plyometric Hurdle Flex Series

Place 2-5 hurdles about 2'-2.5' apart. Pick four exercises and do them 2-4 times each. Set the plyo hurdles at a height that is appropriate for your ability.

1. Overs

Stand facing the hurdles. Walk over them, placing only one foot on the ground between each plyometric hurdle.

Variations:
Holds – When stepping over the hurdles, hold the trail leg over them for five seconds.
Over 2, Back 1 – Step over the first two hurdles as in Overs. Instead of clearing the third hurdle, back up over the second hurdle. Repeat this pattern of clearing 2 and backing up 1.
Hurdle March – Clear each hurdle in a marching fashion with both feet contacting the ground between hurdles.

Plyometric Hurdle Flex Series - Overs

2. Laterals

Start with your side facing the plyo hurdles. Step over first hurdle with inside leg. Follow with other leg. Repeat over remaining hurdles.

Plyometric Hurdle Flex Series - Laterals

3. Swing-Outs

Stand facing the hurdles. Clear the hurdles by swinging a straight leg out to the side as you step over them. Place one foot on the ground between hurdles.

Variations:
Swing Out Holds – Hold trail leg over hurdles for three seconds.
Swing Out Over 2, Back 1 – Perform this exercise as in Over 2, Back 1, but swing the legs out straight as you step over hurdles.
Swing Out Laterals – Perform this exercise as in Laterals, but swing the legs out straight as you step over hurdles.

Plyometric Hurdle Flex Series - Swing-Outs

4. Backward Overs

Walk over plyometric hurdles backwards, placing one foot on the ground between them.

Variations:
Backward Holds – Hold the trail leg over the hurdles for five seconds.
Backward Over 2, Back 1 – Perform this exercise as in Over 2, Back 1, but backwards.
Backward Hurdle March – Perform this exercise as in Hurdle March, but backwards.

Plyometric Hurdle Flex Series - Backward Overs


Plyometric Learning Series

Place 2-5 hurdles about 2'-2.5' apart. Set the hurdles at a low height. The following exercises are progression based. Perfect each one before moving on to the next.

1. Hurdle Jumps

Start about 6" from the first hurdle. Jump over it and land softly, bending at the ankles, knees, and hips. Hold landing for five seconds. Repeat over remaining hurdles.

2. Hurdle Jumps with Bounce

After landing, bounce once or twice before clearing the next hurdle.

3. Repeat Jumps

Jump over hurdles, spending as little time on the ground between them as possible.

4. Lateral Jumps

Start with your side facing the hurdles. Jump over them laterally with both feet. Hold landing for five seconds. Repeat over remaining hurdles.

Plyometric Learning Series - Hurdle Jumps


Plyometric Learning Series for Multidirectional and Single Leg

Place 2-5 plyometric hurdles about 2' apart. Set the hurdles at a low height. The following exercises are progression based and extremely advanced. Perfect each one before moving on to the next. Before trying any of these exercises, athletes should have mastered the Plyometric Learning Series.

1. Single Leg Hops

Stand close to the first hurdle and hop over it, landing softly. Hold for five seconds. Repeat over remaining hurdles.

2. Single Leg Hops with Bounce

After landing, bounce once or twice before clearing the next hurdle.

3. Repeat Hops

Hop over hurdles without stopping between them.

Plyometric Learning Series - Hops


Summary

Plyometric hurdle exercises are great for sports training where speed, agility and explosiveness are important such as soccer, basketball, football and lacrosse.

Browse our selection of quality Plyo Hurdles.