Hop as quickly as possible for 20 meters, or 66 feet, on one foot, emphasizing extremely quick contact with the ground and forceful forward explosions each time the foot hits the ground. Without stopping or resting, hop 20 more meters on the other foot. Without interruption, repeat the exercise on the first foot and then the other foot. Recover by doing one minute of light jogging. Repeat this hopping and recovery sequence five more times.
A key progression with sprint hopping is to begin performing some of the reps on a hill. Start with a gently sloping incline of about three percent and gradually work up to a 10 percent incline, if possible, and hop both uphill and downhill. Maintain good form and balance at all times and avoid the temptation to look down at the hopping foot.
5. Two-Leg Hurdle Hop
Position eight hurdles in a row, 45 inches apart, with the height of each hurdle set at 23 inches. Starting from one end, jump over each hurdle, landing and taking off on two legs until all eight hurdles have been cleared. Maintain continuous movement. Minimize ground-contact time with each landing, and try to be as explosive as possible. Once you have cleared the eighth hurdle, jog back to the beginning point and repeat four more times for five reps in all. Avoid taking little hops between hurdles and making more than one contact between hurdles. This exercise may also be performed on one leg at a time as a progression.
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