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

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

Double leg hops over hurdles

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

Hop hop step over hurdles

1. Do the first hop over a hurdle, then hop again on the landing and transition to a step before hopping over the next hurdle.
2. Setup 4 hurdles.
3. Repeat for 3-4 sets.

Depth jumps over hurdles

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

Running pop-ups over hurdles

1. Setup the hurdle at a low height.
2. The aim is to get the athlete to run off the ground at a 30-45 degree angle.
3. Have the athlete take 5-7 strides and then run off the ground and pop-up over the hurdle.
4. Repeat for 4 sets of 5.

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