Hurdle Jumps

Classification

Instructions

Preparation

Stand facing collapsible hurdles or barriers (12" to 36", 30 to 90 cm) set up in a row.

Execution

Squat down and jump over hurdle with feet together using a double arm swing. Upon landing, immediately jump over next hurdle.

Comments

Use both upper and lower body movements. Keep landings short. Hurdles should be collapsible in case they are not cleared. Space hurdles or barriers according to ability. Increase height of barrier as ability improves. Perform 2 or more jumps in succession.

Jumps require static spinal extension as body initially extends and during landing. However, spinal flexion occurs as legs are pulled upward, following complete hip flexion in effort to raise legs to maximal height. Consequently, dynamic spinal extension is observed when hips and body are re-extended.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Shoulder
  • Flexion / Abduction
  • Extension / Adduction
• Scapula & Clavicle
  • Upward Rotation
  • Downward Rotation
• Spine (Thoracic, Lumbar)
  • Flexion
  • Extension