Long jump drills with hurdles

One of the really good ways to develop your progression in the long jump is to use hurdles for plyometric exercises to develop your explosiveness; and to improve your long jump take-off technique.

There are a couple of simple long jumping drills that you can do with hurdles.

Single leg hops over hurdles

Set up a series of 4 to 8 hurdles and hop over them with one leg. Start at a low height and focus on having a quick reaction time off the ground. Repeat for 3-4 sets.

Double leg hops over hurdles

Set up a series of 4 to 8 hurdles and hop over them with one leg. Start at a low height and focus on having a quick reaction time off the ground. Repeat for 3-4 sets.

Hop hop step over hurdles

Do the first hop over a hurdle, then hop again on the landing and transition to a step before hopping over the next hurdle.

Setup 4 hurdles.

Repeat for 3-4 sets.

Depth jumps over hurdles

Set the hurdle up next to a chair or box. Have the athlete drop down and then pop back up with both feet doing a double leg jump over the hurdle. Repeat for 4-5 sets.

Running pop-ups over hurdles

Setup the hurdle at a low height. The aim is to get the athlete to run off the ground at a 30-45 degree angle. Have the athlete take 5-7 strides and then run off the ground and pop-up over the hurdle.

Repeat for 4 sets of 5.