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Skater Jumps

Equipment

No Equipment Needed

Muscle Group

Plyometrics

Setup

Use an open, flat, non-slip space. Wear supportive shoes and start bodyweight only. This is a lateral plyometric drill—focus on controlled landings before increasing distance or speed.

Starting Position

Stand tall with feet hip-width apart and core braced. Slightly bend your knees and hinge at the hips into an athletic stance. Keep your chest up, eyes forward, and arms ready to swing for balance.

Execution

Inhale and brace. Push off one leg to jump laterally to the side, landing softly on the opposite leg. As you land, absorb the force by bending the knee and hip, keeping the knee tracking over the toes and hips level. Let the non-working leg swing behind you lightly for balance (like a skater stride). Immediately push off the landing leg to jump back to the other side, continuing side-to-side for the desired reps or time. Keep landings quiet and controlled.

Tips on doing this exercise

Power focus: 4–8 sets of 4–8 jumps per side (full recovery 60–120s)

Conditioning: 3–6 rounds of 20–40 seconds, rest 30–60 seconds

Beginner: 2–4 sets of 3–6 jumps per side with smaller distance and pauses
Rest enough to keep every landing clean.

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Common Mistakes

Landing stiff and loud (poor shock absorption)

Knee collapsing inward on landing

Letting the torso twist excessively or leaning too far forward

Rushing reps and losing balance/control

Jumping too far before you can stick the landing

Feet landing too narrow (tightrope stance) causing wobble

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Recommended Ranges