Skater Jumps

Skater Jumps are a dynamic, lateral plyometric exercise that targets the glutes , quadriceps and hamstrings , while improving balance and coordination . This movement mimics skating movements, making it ideal for improving lower body flexibility and strength, as well as providing a good cardio workout.

Correct Form and Technique

To perform Skater Jumps with proper technique, follow these steps:

  1. Starting position: Stand with your feet shoulder-width apart and bend your knees slightly. Tighten your core muscles and get ready to jump sideways.
  2. Jump: Push off with your right foot and jump sideways to the left. Land softly on your left foot and allow your right leg to cross behind you, arms swinging to help with balance.
  3. Repeat: Quickly push off with your left foot to jump back to your right, landing softly on your right foot. Continue to alternate the jumps, while maintaining balance and control.

Common Errors

Here are some common mistakes to avoid when performing Skater Jumps:

  • Don't bend your knees: Make sure your knees stay slightly bent both during the jump and landing to absorb impact and avoid injury.
  • Stiff Landings: Focus on soft landings to minimize stress on the joints and improve balance.
  • Leaning torso: Keep your chest up and your core engaged to maintain proper posture.

Modifications and Variants

For beginners or those who want more intensity, here are some adjustments:

  • Beginner variation: Reduce the distance on the jumps and focus on slow, controlled movements rather than speed.
  • Advanced variation: Add a small jump between each skate jump, or use light dumbbells to increase the intensity.

Number of Repetitions and Sets

Aim for 3 sets of 20-30 jumps (10-15 per side), adjusted to your fitness level. Take a 30-60 second break between sets.

Breathing technique

To maintain stamina and proper form, focus on proper breathing technique:

  • Breathe in as you prepare to jump.
  • Exhale as you push off and land.
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