Single Leg Vertical Exercise, 3 Step Hurdle Jumps

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The hurdle jump off of a three step run up is a more basic and technical version of the common "holm hurdle" exercise. In three step hurdle jumps, athletes will take three steps and perform a single leg takeoff over a fairly low hurdle. Athletes will typically perform this over 3-6 hurdles.

Technical execution in this drill is extremely important to its success. Athletes who jump well off of two legs but struggle getting up off of one will find help improving their single leg jump with this drill.

Proper execution can be addressed in four phases of the jump. The first phase is that of the penultimate leg"s forward drive. The penultimate leg is the second to last step before takeoff and it"s job is to both lower the center of gravity and push the athlete forward into the plant, providing acceleration all the way through the takeoff.

The plant leg should be brought downward in front of the torso in a downward pulling manner. When the plant leg hits, it should hit rigid, and engage the hips/glutes in it"s downward pull. Finally

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