Skater Hops
A lateral plyometric bound that trains single-leg power, deceleration, and balance through the frontal plane — the reactive lateral strength that underpins cutting, shielding, and change of direction.
About This Exercise
A lateral plyometric bound that trains single-leg power, deceleration, and balance through the frontal plane — the reactive lateral strength that underpins cutting, shielding, and change of direction.
1Setup
Stand on one leg with a soft knee, chest tall, arms ready to swing. Clear a little space to each side.
2Execution
Push off the standing leg and bound laterally, landing softly on the opposite leg. Absorb the landing with a bent knee and hip, find your balance, then immediately bound back to the other side. Swing the arms to drive each hop.
Pro Tips
- Land soft and stick the landing for a beat — control beats distance
- Drive off the outside leg and absorb on the landing leg with a bent knee
- Keep the chest up and the landing knee tracking over the toes (no inward collapse)
- Build distance only once you can land balanced and quiet
Train This Exercise
Quick workout with this exercise
Muscles Worked
Front
Back
Primary
How to programme it
| Movement pattern | Plyometric |
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