One-legged Jumps Forward (over hurdle)

Purpose of the exercise

Aimed at developing explosive power in quadriceps, hamstrings, glutes and calves of the stance leg, with high load on ankle, knee and hip stability. Improves unilateral power, sprint transfer, reactivity and neuromuscular control. Important for acceleration, sprinting, push-off and sport-specific jump performance.

Supplies

• Hurdles, pawns or low obstacles

• Flat surface with good cushioning and grip

• Sufficient space for take-off and landing

Starting position

1. Stand upright on one leg

2. Knee slightly bent and foot fully on the ground

3. The other leg slightly bent and free from the ground

4. Arms prepared for arm swing

5. Core tightened and look ahead

Implementation

1. Make a quick countermovement by bending hip and knee

2. Use a powerful arm swing

3. Jump explosively forward over the hurdle with the standing leg

4. Pull the free leg along in the flight phase

5. Land controlled on one leg or both legs, depending on goal

6. Catch the landing with hip and knee bent

7. Stabilise trunk and pelvis after landing

8. Reset or jump through to the next hurdle

Points of interest

✓ Explosive push-off via hip, knee and ankle
✓ Soft, controlled landing with bent knee and hip
✓ Knee follows direction of toes (no valgus)
✓ Core tightened for torso stability
✓ Use arm-swing for strength and balance

✗ Hard or stiff landing
✗ Lowering knee inwards
✗ Using too high a hurdle without a technique base
✗ Loss of balance after landing
✗ Performing when tired with poor technique

When this exercise?

One-legged jumps forward over a hurdle are used in advanced plyometric and power programmes for athletes who want to improve unilateral explosiveness, sprint transfer and landing control. The exercise is particularly relevant for field and explosive sports such as football, athletics, basketball and rugby, where push-off and landing often occur unilaterally.

The exercise can also be used in the later stages of rehabilitation to progressively increase unilateral load capacity and deceleration capacity, provided a good strength base, landing technique and movement control are present. Because of the high load on knee, ankle and tendons, this exercise is not suitable for beginners or in acute complaints. Implementation and progression should always take place in consultation with a physiotherapist or other qualified professional, so that height, intensity and volume are tailored to individual load capacity, sport load and recovery status.