Skater Hops

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep a soft bend in your knees.

3. Push off one foot and hop sideways to the other side.

4. Land on the opposite leg.

5. Let the other leg swing behind you or stay off the ground for balance.

6. Bend the landing knee slightly to absorb the force.

7. Push off that leg and hop sideways to the other side.

8. Continue alternating side to side.

Common Compensations

• Do not let the knee cave inward.

• Do not land stiff-legged.

• Do not let your torso collapse too far forward.

• Do not jump so wide that you lose control.

• Do not rush the movement.

Extra Info

• You should feel the glutes, quads, calves, and ankle stabilizers working.

• You should feel a controlled side-to-side push and landing.

• You should not feel sharp pain in the knees, hips, or ankles.