Mini Hurdle Rebound Hops

In lanes, students hop with feet together over a row of five very low hurdles, rebounding quickly off the ground between them, then progress to sideways and combined hops. They build springiness, leg power and soft, stable landings.

How to play

1. Set 5 lanes with 5 low hurdles 15 to 25 cm high, 1 m apart, and a start cone 2 m back; groups of 5 per lane (2 min).
2. Drill 1: two-footed hops over each hurdle with a small bounce between them; jog back on the outside (3 min).
3. Drill 2: hops with no extra bounce, "like the floor is hot lava," touching the ground as briefly as possible and using the arms (3 min).
4. Drill 3: sideways hops over the hurdles, one pass facing each side (3 min).
5. Drill 4: after the last hurdle, take one more jump as far as possible and stick the landing for two seconds; the group counts how many succeed (3 min).
6. Final relay: each group member does one pass without knocking any hurdles; if one falls, that pass is repeated (2 min).

Rules

• Set the hurdles so they tip in the direction of travel if hit.
• The next student starts when the one ahead clears the third hurdle.
• Land on the balls of the feet with knees slightly bent.

Variations

Adaptations

• Limited mobility: replace the hurdles with lines on the ground to cross in a wheelchair or walking as fast as possible.
• Visual impairment: use brightly contrasting hurdles and have a partner clap before each hop.
• Lower fitness: use three hurdles instead of five and rest every other pass.

Learning goals

• Hop with a quick rebound while keeping feet together.
• Absorb landings by bending ankles and knees.
• Control the body during forward and sideways hops.

Equipment for a class of 25

• low hurdles: 25
• cones: 5

Teacher tip

Higher is not better: hurdles of 15 to 25 cm give a quick, safe rebound. The most common mistake is landing on the heels; tell students to land "like a spring."

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