This exercise combines a series of hurdle jumps with an immediate 90-degree turn, emphasising dynamic control, ankle/foot responsiveness and calf-muscle engagement. As you clear each hurdle, your calves assist in take-off and stabilisation on landing; when you execute the 90° turn, the lower leg (calves, soleus, gastrocnemius) and ankle complex manage directional change, deceleration and re-acceleration. Use the following cues:

• Set up a row of low hurdles (appropriate for your current strength and control).

• Jump over each hurdle with both feet or alternate legs (depending on your capability), landing softly with knees aligned.

• Immediately on landing clear, plant with controlled foot contact, execute a 90° turn (pivoting through the foot/ankle/knee), then continue the next hurdle jump in the new direction.

• Maintain upright torso, eyes forward in the new direction, and absorb the landing through all lower limb joints rather than “locking” the knee or foot.

• Ideal for building calf-muscle endurance, ankle/foot stability, and readiness for sports or rehab contexts where multi-directional movement is required.