Linear Hurdle Jumps Performance Exercise

26 Jan Linear Hurdle Jumps Performance Exercise

Power development is an integral piece of the equation for any throwing or striking athlete. Regardless if you participate in baseball, softball, tennis, golf, or volleyball any athlete generates power with the goal increasing swing speeds, bat speeds, club head speeds, and throwing velocities. What we must also recognize is the increasing of power is beneficial to any level athlete from the weekend warrior to the professional level. Finally, age should not be a deterrent as the fifty plus golfer will benefit from increases just as the collegiate level baseball athlete.

Knowing increasing the power outputs within the kinetic chain is a benefit to every athlete on the planet it is extremely important to implement power exercises within your strength and conditioning program. A number of different modalities can be utilized for power development such as Olympic lifts, Olympic hybrids, plyometrics, and medicine ball training. All of which have benefits and can improve the athlete’s power outputs. The choice of which modalities to utilize is determined upon the athletic requirements of the sport, equipment available, time of the year (off-season, in-season, pre-season), the ability to coach the given exercises, as well as risk/reward ratio of the exercise.

Recognizing the rotatory athlete will utilize ground reaction forces transferred through the kinetic chain as part of the process of generating speed into the ball, club, bat or racquet. One aspect to develop within this athletic population is the lower body. As stated previously a number of different modalities can be utilized to develop the lower body power outputs. One of which is typically referred to as Jump Training. Jump training are lower body plyometric exercises incorporating the stretch shortening cycle as the driver of developing increased power outputs within the kinetic chain.

A lower body plyometric exercise I often utilize are HURDLE JUMPS. Hurdle jumps can be performed in a linear, lateral, double foot, or single foot variation. All of which depend on the goals and programming of the athlete. Secondly, progressions are very simple with Hurdle Jumps as you can move from single jumps to multiple jumps, double foot to single foot, and higher hurdles.

Improves Your: Develop lower body power for improved ground reaction forces.

Why It’s Important: The throwing and striking athlete incorporates ground reaction forces into the process of speed development.

The Common Problem: Less than optimal ground reaction forces deter from the overall power development within the athlete. The result is lower power outputs from the kinetic chain which in turn lessens the speed development within the athlete.

The Solution: The implementation of the power exercises addressing the lower body of the kinetic chain.

Linear Hurdle Jumps

Set Up:

  • Set up the appropriate height hurdles for the athlete
  • Position the body 1-2 feet behind the first hurdle
  • Set the body in an athletic position with knees slightly bent, torso upright, and arms at sides



  • Bend the knees and hips to load the body
  • Simultaneously move both arms behind your body
  • Accelerate the body upward extending the ankles, knees, and hips
  • Jump over the first hurdle
  • Land softly on both feet absorbing the landing with both knees
  • Repeat the jump in an individual or consecutive action


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.