Exos | Formerly Core Performance

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Core Knowledge


Linear Vertical Hop - Double Contact to Stabilization Over Hurdle

Starting Position

  • Stand on one leg facing a line of hurdles spaced a couple feet apart.
  • Bend your arms 90 degrees and maintain this bend in your arms throughout the movement.


  • Quickly bounce on your foot and then hop over one hurdle, using your hips and arms to propel yourself upward.
  • Land softly on the same leg with your knees bent and hips back.
  • Stabilize for 2-3 seconds, then continue over the remaining hurdles.
  • Repeat the drill with your other leg.

Coaching Keys

  • Land softly and absorb the impact through your hips.
  • Do not allow your knee to collapse to the inside on takeoff or landing.

You Should Feel It

  • Working your hips and legs.

Tags: Hurdles, Stability, Plyometrics, Knee, Ankle