Hurdle Lateral Quick Hops

Stand with feet hip-width apart and keep your centre of mass directly over the mini hurdle throughout. Drive the knees up actively and swing the legs quickly to jump side to side continuously. Emphasise core stability, light and quick contacts and minimal contact time, as light as if you were jumping on glass. This exercise mainly develops neural recruitment speed, stride frequency, ankle stiffness and fast lower-body reactions. Suitable for sports that need quick footwork, such as basketball, football, badminton, tennis, athletics and fencing.