Perform lateral plyometric hops that raise your heart rate while engaging the lower body and core.
How to do the Skating#
- Stand with feet hip-width and knees slightly bent, weight on the balls of your feet.
- Push off one foot and jump laterally, landing softly on the opposite foot in a staggered stance.
- Swing your arms across your body to help generate momentum and maintain balance.
- Absorb the landing by bending the knee and hip, then immediately push off to the other side.
- Keep a quick, rhythmic tempo and controlled landings for continuous movement.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Abductors (Gluteus Medius & Minimus (Hip Abductors))
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis)
Common mistakes#
- Landing with a straight or locked knee.
- Crossing the feet instead of landing to the side/behind.
- Letting the hips sag or torso collapse on landing.
- Failing to use the arms to drive the jump.
