Skater Jumps

Skater Jumps are an effective plyometric exercise that builds strength, balance and explosiveness in the lower body. This exercise activates the glutes, thighs and calves and improves lateral movement, which is essential for sports that require quick lateral movements.

Correct Form and Technique

How to perform Skater Jumps with the correct technique:

1. Starting position: Stand with your feet hip-width apart, with your knees slightly bent, and your arms at your sides for balance.
2. Movement: Jump sideways to the right, landing on your right foot while swinging your left foot behind you without touching the ground. Repeat on the left.
3. Balance: Use your arms to help with balance and keep your core engaged throughout the exercise.
4. Breathing: Breathe evenly while maintaining a fast pace throughout the exercise.

Common Errors

To avoid injury and maximize the effect of Skater Jumps , avoid these common mistakes:

• Lack of balance: Be sure to land stably before switching sides to avoid falling and to achieve good technique.
• Short jumps: Focus on performing larger, controlled jumps for better muscle activation and balance.
• Incorrect posture: Keep your body upright with your core engaged to protect your back.

Modifications and Variants

Adjust the intensity of Skater Jumps with these modifications:

• Beginner level: Perform smaller jumps and put the back foot down for support to build stability before increasing the intensity.
• Advanced level: Increase the speed and distance between jumps, or use a resistance band around the thighs for an extra challenge.

Repetitions and Sets

Aim for 3 sets of 30-60 seconds , or 15-20 repetitions per side. This makes Skater Jumps an excellent exercise fo