Warm-up
Cardiovascular system
Beginner
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HIIT
Skater Jumps
A lateral bound from one leg to the other, just like a speed skater. Builds single-leg power, lateral stability and serious conditioning in one drill.
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Suggested use
Sets
4
Time
30s
Rest
45s
HIIT
Balance
Intermediate
Power
Cardio
Balance
Jump
Muscles worked
Primary
Glutes
Glute medius
Quads
Secondary
Hamstrings
Calves
Adductors
Ankle stabilizers
Equipment
No equipment needed - just your body.
How to do it
- Stand on your right leg with the knee softly bent and chest up.
- Push off your right foot and bound sideways to the left.
- Land on your left foot only, letting the right leg sweep behind you.
- Swing your arms across your body to help the jump and the balance.
- Stick the landing for a beat, then bound back to the right.
- Keep alternating sides with controlled, quiet landings.
Common mistakes
- Letting the landing knee collapse inward.
- Standing too upright — a slight hip hinge keeps the glutes loaded.
- Jumping for distance before you can land under control.
- Tapping the trailing foot down on every rep, hiding balance weaknesses.
Safety first
- Start with small hops and touch the trailing toe down for balance if needed.
- Use a grippy surface — lateral landings punish slippery floors.
- If your knees or ankles ache on landings, shorten the bound or switch to squats.
Who should avoid or modify
- Recent knee or ankle sprain, or instability in either joint.
- Balance disorders or dizziness — consult a licensed clinician before lateral plyometrics.
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before high-intensity training.
Breathing and tempo
Breathing: Exhale on each push-off, inhale as you stabilize the landing.
Tempo: Bound, stick, stabilize — earn each landing before adding speed or distance.
Regressions
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