Skater Jumps
Skater Jumps are a plyometric exercise that improves strength, balance, and coordination. The exercise is ideal for training the lower body, especially the glutes, quads, and calves, while increasing the heart rate. Skater Jumps are inspired by skating, where you jump from side to side, mimicking the movements of a skater.
Proper Form and Technique
To perform Skater Jumps correctly, follow these steps:
- Stand with your feet hip-width apart, knees slightly bent and your body leaning slightly forward.
- Jump to the side on one leg, allowing the opposite leg to stretch behind your body for balance.
- Land softly on your foot and stabilize your body before jumping to the opposite side.
- Continue alternating between sides in a smooth rhythm while keeping your core engaged.
To avoid injuries and optimize your workout, avoid the following mistakes during Skater Jumps:
- Lack of Stability: Ensure that you land stable on each foot to avoid losing balance.
- Excessive Knee Angle: Keep your knees slightly bent and avoid overextending them, as this can lead to joint strain.
- Too Short Jumps: Challenge yourself by jumping farther to maximize your lower body workout and increase intensity.
Modifications and Variations
Try these variations of Skater Jumps to change the intensity or focus on different muscle groups:
- Explosive Skater Jumps: Perform quicker jumps and try to jump farther to increase intensity and work more on explosive strength.
- Skater Jumps with Dumbbells: Hold light dumbbells to add resistance and increase the challenge.
- Slow Skater Jumps: Perform the exercise at a slower pace focusing on balance and stability.
Reps and Sets
To improve your strength and conditioning, you can start with 3 sets of 30 seconds of alternating jumps with short breaks in between.
Breathing
Keep your breathing steady during Skater Jumps:
- Inhale as you prepare to land.
- Exhale as you jump from one side to the other.