Hop-Hurdle

The hop-hurdle combines trail-leg hurdle clearances with a hop between each hurdle. The hop is done on the trail leg, which then has to push off on its own to clear the next hurdle: the drill isolates the push-off of the take-off leg.

Goals

• Develop the ground push-off of the take-off leg
• Work on alignment

Prerequisites

• Master trail-leg hurdle clearance

Setup

• Hurdles 2m to 2m50 apart
• Height below competition standards (60 to 91 cm)

Execution

At reduced speed, the athlete clears the hurdle with the trail leg (alongside the hurdle, lead leg simulated), lands on the lead leg, then takes 2 contacts on the take-off leg before the next hurdle. For a right lead leg: hurdle-R-L-L-hurdle.

Cues

• Push hard off the ground to clear the hurdle
• Lead with a closed knee, without kicking the leg out
• Land aligned: foot, knee and hip in line with the direction of running
• Keep the centre of mass over the foot during the hop
• The hips keep moving forward at all times

Common mistakes

• Sinking into the hop instead of bouncing off it
• Opening the lead-leg knee

Variations

• Full clearance: the athlete goes over the middle of the hurdle (lead and trail leg)
• Several hops between hurdles