Are you looking to enhance speed and power in the lower body? Try the single hurdle jump agility drill. It is advised to practice all drills at half speed at first. Once you are comfortable with the drill, you can increase your foot speed. Ultimately, your aim should be to do the drill as quickly as possible. Listed below are instructions for performing the single hurdle hop:

Only one mini hurdle is needed for this exercise. Once you have the hurdle in position, simply jump forward and backward over it. Be sure to stay on your toes at all times. Ideally, you should try to complete as many jumps as you can within a given time period (e.g. 10 - 20 seconds).

The single hurdle jump is a plyometric drill. This means you are trying to develop muscular power in order to generate maximum force quickly. Thus, a useful visualization tool is to pretend the ground is a fiery hot surface. In order to avoid danger, you must minimize time on the ground and move quickly.