Speed Skater Exercise
Speed Skater Exercise
A lateral jump and stick drill that builds hip power, deceleration control, and single-leg stability in the frontal plane.
Muscles Targeted
Glute med/max, quads, hamstrings, calves/ankle stabilizers, trunk stabilizers.
Key Benefits
- Improves lateral hip power and landing mechanics
- Trains deceleration and control on one leg
- Helpful for cutting sports and runners building lateral resilience
- Easy to scale with distance, speed, or stick time
Equipment Needed
No equipment required. Use open space with good traction.
How to Perform the Speed Skater Exercise
- Start in an athletic stance with hips back slightly.
- Jump laterally to one side and land on one foot.
- Absorb the landing by bending the knee and hip.
- Keep the knee tracking over the foot (no collapse inward).
- Stick the landing briefly, then push to the other side.
Programming Options
- 2–4 sets of 6–12 total reps (3–6 per side)
- Option: 1–2 second stick on each landing
- Progress by increasing distance or reducing stick time
Why This Variation Works
Lateral jumping loads the hip differently than straight-line drills and forces you to control pelvis and knee alignment during deceleration.
When to Use It
Return-to-sport progressions, plyometric phases, and performance training once foundational strength and tolerance are established.
Frequently Asked Questions
How far should I jump?
Start small enough that you can land quietly and controlled. Distance comes later.
What if my knee caves in when I land?
Reduce distance, slow the pace, and focus on hip control. Add strength drills before pushing speed.
Can I do this if I’m not cleared for jumping yet?
Start with step-to-balance (no jump) and build control before adding plyometrics.