Skater Jumps
Description

Skater jumps are a plyometric exercise that focuses on developing lower body strength, power, and agility in the lateral plane of motion. This exercise targets the glutes, hamstrings, quadriceps, and calves, making it a valuable addition to athletic training programs and functional fitness routines, especially for sports that require quick changes of direction and lateral movement.

Equipment Needed: None (optional: hurdle or obstacle for advanced variation)
Step-by-Step Instructions:
  1. Stand with your feet hip-width apart, knees slightly bent, and your arms at your sides.
  2. Shift your weight onto your right foot and lift your left foot off the ground.
  3. Lower your body into a quarter squat position on your right leg, bending your knee and pushing your hips back slightly. Keep your chest up and your weight centered over your right foot.
  4. Swing your arms behind you as you prepare to jump.
  5. Explosively jump sideways to your left, using your arms for momentum and driving through your right heel.
  6. Land softly on your left foot, absorbing the impact by bending your knee and returning to the quarter squat position.
  7. Simultaneously, cross your right foot behind your left leg while maintaining your balance.
  8. Repeat the skater jump in the opposite direction, jumping to your right and landing on your right foot with your left foot crossing behind.
  9. Continue alternating between sides for the desired number of repetitions.
Tips and Modifications:
  • Warm up properly before performing skater jumps to minimize the risk of injury.
  • Focus on maintaining proper form and balance throughout the exercise to ensure maximum benefit and reduce the risk of injury.
  • Land softly and quietly to reduce the impact on your joints.
  • For beginners, start with smaller jumps and progress to larger jumps as you become more comfortable with the movement.
  • Increase the intensity of the exercise by jumping for greater distance or by performing the jumps consecutively with minimal rest between repetitions.
  • For an advanced variation, try single-leg skater jumps or incorporate a hurdle or obstacle to jump over.
Sets, Repetitions, and Rest:

Perform 3-4 sets of 10-15 repetitions (5-8 per side), with 60-90 seconds of rest between sets. Adjust the number of sets, repetitions, and rest periods based on your fitness level and training goals. Skater jumps are a high-intensity exercise and should be performed with proper technique and adequate recovery between sets to prevent injury and ensure optimal results.

Sprinting Training Program

Featured Articles

Get faster in just 4 weeks

Want to Get Faster? Download the FREE 4-Week Training Plan