Exos | Formerly Core Performance

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Core Knowledge


Lateral Vertical Hop - Continuous Over Hurdle

Starting Position

  • Stand to the side of a line of hurdles balancing on your leg nearest the hurdles.
  • Bend your arms 90 degrees and maintain this angle throughout the movement.


  • Using your arms and hips to propel you, hop laterally over the hurdles, without pausing when you land.
  • Reverse direction and repeat the drill with your other leg.

Coaching Keys

  • Anticipate the ground to minimize your contact time.
  • Land softly and absorb the impact through your hip.
  • Do not allow your knee to collapse to the inside on takeoff or landing.
  • Initiate the hops with your hips rather than your knees.

You Should Feel It

  • Working your hips and legs.

Tags: Hurdles, Lower Body, Reaction, Stability, Lateral Movement, Plyometrics, Hip, Agility