Exercise Library
PLYOMETRICS / REACTIVEintermediate
Skater Hop
The classic lateral power and single-leg landing stability movement — hop side to side like a skating stride, covering the frontal-plane abilities that vertical-only jump training often neglects.
Glute med, glutes, adductors, quads, core3-4 sets × 6-10 reps per side
Coaching cues
- 1.Jump far sideways — not small hops in place
- 2.Landing leg actively absorbs and stabilizes the pelvis
- 3.Non-support leg trails behind for balance
- 4.Start with the stick version, then continuous rebound
Detailed training method
[Steps]1. Stand on one leg→2. Jump far sideways→3. Land on the opposite leg→4. Soft knee bend to absorb→5. Immediately bound back→6. Swing the arms→7. Like a speed skater
[Common Errors]✗ Landing knee caves→push it out deliberately ✗ Jumping too short→challenge distance ✗ Broken rhythm→flow continuously
[Progressions]Short→long distance→continuous→over obstacles→weighted vest→single-leg
[Jump-Specific]Frontal-plane plyometrics; develops lateral power and landing stability; the power base for defensive slides in basketball
Related calculators
Related exercises
Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds