How many reps of the skater jump should you do when you are new to the exercise?

Start with 2 to 3 sets of 6 reps per side, focusing on a soft, controlled landing before speed. Build toward 10 to 12 reps per side, or 30 seconds of continuous jumps, once every landing sticks cleanly.

What can I do instead of the skater jump if I can't land it safely yet?

A lateral step-and-hold, stepping sideways and pausing on one leg without the jump, builds the same landing control at a much lower impact. Once that feels stable, add a small hop before working up to the full skater jump.

What is the skater jump good for?

It builds lateral power, single-leg landing control, and glute-medius strength that carry over to change-of-direction sports like basketball, soccer, and skating. It is a poor choice for anyone with current knee pain on lateral movement or landing, since the sideways impact loads the knee differently than a forward jump.

Intermediate

Skater Jump

The skater jump is a staple frontal-plane plyometric that builds lateral power, single-leg landing control, and glute-medius strength. It is more rhythmic and continuous than a maximal lateral bound, making it a versatile tool for conditioning, warm-ups, and change-of-direction training.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Balance, Plyometric
Browse by muscle: Gluteus Maximus, Gluteus Medius, Vastus Lateralis
Browse by movement: Lunge

How to do it

1
Start balanced on one leg with a soft knee and the torso hinged slightly forward.
2
Push off explosively and leap sideways, landing on the opposite leg.
3
Let the trailing leg sweep behind you and the arms swing across for balance.
4
Absorb the landing softly with the knee tracking over the toes, then stabilize briefly.
5
Immediately push back to the other side and repeat in a smooth rhythm.
6
Continue for the prescribed reps or time.

Tips

Reach for distance, not height; the power should travel side to side.
Stick each landing under control before rebounding, and keep the hip from collapsing inward.
Swing the arms actively across the body to add drive and help balance.

Variations

Common mistakes

The landing knee caves inward past the foot instead of tracking over the toes, twisting the knee against the hip on touchdown.
Jumping for height instead of distance turns a lateral power drill into a vertical hop that barely trains the frontal plane.
The trailing leg drags along the ground instead of sweeping behind for counterbalance, leaving the landing leg to absorb the whole jump alone.
Standing tall through the takeoff instead of hinging forward first removes the hip preload that generates most of the sideways power.

Frequently asked

How many reps of the skater jump should you do when you are new to the exercise?: Start with 2 to 3 sets of 6 reps per side, focusing on a soft, controlled landing before speed. Build toward 10 to 12 reps per side, or 30 seconds of continuous jumps, once every landing sticks cleanly.
What can I do instead of the skater jump if I can't land it safely yet?: A lateral step-and-hold, stepping sideways and pausing on one leg without the jump, builds the same landing control at a much lower impact. Once that feels stable, add a small hop before working up to the full skater jump.
What is the skater jump good for?: It builds lateral power, single-leg landing control, and glute-medius strength that carry over to change-of-direction sports like basketball, soccer, and skating. It is a poor choice for anyone with current knee pain on lateral movement or landing, since the sideways impact loads the knee differently than a forward jump.

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