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How To Do Lateral Skater Jumps

How to Do Lateral Skater Jumps

Firstly, I just wanna say that I always knew this exercise as Ski Jumps, from my Nike Training Club days. But, whatever we choose to call them, Skater Jumps were always a favourite exercise of mine.

I’m not even sure why… they just felt fun! Which is probably why I shared them here on the blog waaaaay back in 2013. I still use this exercise in my classes regularly so I’ve updated the post with some more info and some workout ideas so you can learn to love lateral skater jumps as much as I do!


MASTER THE BASICS:


What are Skater Jumps?

Skater jumps, also known as ski jumps (to me), single leg skaters or side skaters are similar to side lunges with more of a cardiovascular and explosive element. They’re a great exercise to improve strength, balance, fitness and co-ordination.

What muscles do skater jumps work?

The main muscles that lateral skater jumps work are in your legs and glutes, so lower body. Your quads do the majority of the work but your hamstrings, glutes and calves also get a decent workout too. Whilst the drill mainly increases lower body power it is considered a full-body, dynamic movement.

As I mentioned above, in addition to muscle strengthening, this exercise comes with the added benefits of improving your agility, balance and co-ordination which activates your core. And you don’t need more than 60 seconds of skater jumps to get your heart rate elevated so it’s perfect for including in HIIT workouts.

Lateral skater jumps are especially good for runners as they will help work on ankle stabilisation. Basically, we should just all add this exercise into our workouts.

How To Do Skater Jumps

How To Do Skater Jumps
  1. Start standing with your legs hip-width apart, with hips and knees slightly bent.
  2. Shift your weight onto left leg and pick your right foot up from the ground.
  3. Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg.
  4. Bring your left leg towards your right ankle without it touching the floor
  5. Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.
  6. Increase your range of motion by touching the floor with your hand every rep. The deeper you go, the more you’ll activate your hip muscles

Add Skater Jumps To Your Workout:

Beginners: 30 seconds 

Intermediate / Advanced: 1 min

Regression: tap your back toe down onto the ground to increase stability or remove the jump

Progression: jump farther, faster, and squat lower

15 minute Skater Jump Tabata Workout

Ski jumps can be used in workouts such as Tabata where you work at a maximal rate for short periods of time, with short rest periods in between. Tabata is simply just a variation of HIIT training invented by Dr. Izumi Tabata in 1996 which is fun, blasts calories, burns fat and moves so quickly it’s hard to get bored! 

The basic structure of a Tabata workout is simple. To start with you pick one exercise which is performed for 20 seconds with a 10 second rest. You repeat this pattern a total of eight times, making one Tabata round four minutes. From here, you can “stack” the rounds focusing on different areas with one minute rest between each 4 minutes (e.g 3 x 4 minute rounds with 1 minute rest = 14 mins).

The Rounds:

Round 1: burpees, skater jumps
R. 2: kettlebell swing, mountain climbers
R. 3: skater jumps, plank

The first round would look like this:

  • 20s burpees, 10s rest
  • 20s skater jumps, 10s rest (1 minute total)
  • 20s burpees, 10s rest
  • 20s skater jumps, 10s rest (2 minutes total)
  • 20s burpees, 10s rest
  • 20s skater jumps, 10s rest (3 minutes total)
  • 20s burpees, 10s rest
  • 20s skater jumps, 10s rest (4 minutes total)

Lateral skater jumps are a basic no equipment exercise that can be easily added to any workout, suitable for everyone. You don’t need too much space either…

Let me know if you add these to your next workout or if you have another drill you would like to see broken down and featured.

Elle

HOW TO DO LATERAL SKATER JUMPS

HOW TO DO LATERAL SKATER JUMPS

Skater jumps, also known as ski jumps (to me), single leg skaters, speed skaters or side skaters are similar to side lunges with more of a cardiovascular and explosive element. They’re a great exercise to improve strength, balance, fitness and co-ordination.

Active Time 5 minutes
Total Time 5 minutes

Instructions

    1. Start standing with your legs hip-width apart, with hips and knees slightly bent.
    2. Shift your weight onto left leg and pick your right foot up from the ground.
    3. Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg.
    4. Bring your left leg towards your right ankle without it touching the floor
    5. Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.
    6. Increase your range of motion by touching the floor with your hand every rep. The deeper you go, the more you’ll activate your hip muscles

Notes

ADD SKATER JUMPS TO YOUR WORKOUT:

Beginners: 30 seconds

Intermediate / Advanced: 1 min

Regression: tap your back toe down onto the ground to increase stability or remove the jump

Progression: jump farther, faster, and squat lower

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

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2 Comments

  1. Matilda @RunMum
    July 3, 2013 / 02:02

    I can't believe I'm going to say this but I love ski jumps. I don't know what it is about it, but I just really enjoy them, and they can be hard and they can be easy (want them hard, keep one hand on the ground when you do it, like a speed skater). I find they a great hiit workout for any runners out there.

    • Elle Linton
      July 3, 2013 / 17:05

      I agree! …I think they make you feel athletic when doing them which is great! …always been a favourite of mine! Any other moves you love?!

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