Skater Hops

Skater Hops, also known as lateral jumps or side-to-side hops, are a fantastic exercise for improving lower body strength, agility, and cardiovascular fitness. This exercise gets its name from mimicking the lateral movement of a skater gliding on ice. Skater Hops primarily target the muscles in your legs, including the quadriceps, hamstrings, glutes, and calves. They also engage your core for stability and balance. To perform Skater Hops, you will need a clear space and a bit of room to jump from side to side. The exercise starts by standing with your feet shoulder-width apart and knees slightly bent. From there, you explode off one foot and jump laterally to the opposite side, landing on your opposite foot. As you land, absorb the impact by bending your knee and sinking your hips back. As you progress with Skater Hops, you can increase the intensity by jumping further or adding a hop onto the landing foot. If you're just starting, take it slow and focus on mastering the movement pattern before increasing intensity. Remember to engage your core, keep your chest up, and maintain a soft landing to protect your joints. Skater Hops are a versatile exercise that can be incorporated into a variety of workouts. You can add them to a circuit training routine or include them in a high-intensity interval training (HIIT) workout for a great cardiovascular challenge. Whether you're an athlete looking to enhance your performance or someone just starting their fitness journey, Skater Hops provide a fun and effective way to build strength, stability, and coordination in your lower body.

Instructions

• Stand with your feet hip-width apart, knees slightly bent, and arms relaxed by your sides.
• Take a lateral jump to your right by pushing off with your left foot and landing softly on your right foot, swinging your left arm across your body.
• Immediately push off with your right foot and jump to your left, landing softly on your left foot and swinging your right arm across your body.
• Continue jumping side to side, allowing your arms to swing naturally for balance.
• Keep your core engaged and maintain a slight bend in your knees throughout the exercise.
• Perform the exercise for a desired number of repetitions or a specific amount of time.
• To make it more challenging, increase the distance of your jumps or incorporate a hop at the end of each jump.
• Make sure to land softly and maintain control throughout the movement to prevent injury.
• Remember to breathe deeply and stay focused on your form.

Tips & Tricks

• Start with a warm-up to prepare your muscles for the exercise.
• Focus on balance and control throughout the movement.
• Engage your core muscles to maintain stability.
• Keep a soft landing to minimize impact on your knees and ankles.
• Land with control and immediately transition into the next hop.
• Gradually increase the speed and intensity of the hops as you get more comfortable.
• Use your arms to help maintain balance and generate power.
• Keep your gaze forward to maintain proper posture.
• Remember to breathe rhythmically throughout the exercise.
• Include skater hops in a well-rounded workout routine to improve cardiovascular endurance and lower body strength.