Skater Hops to Butt Kick Jump

Instructions

Push off one foot and perform a skater hop to the side.
Land on the outside leg with a soft bend in the knee.
Let the other leg stay off the ground or swing behind you for balance.
Control the landing briefly.
From that landing, push off and bring both feet together into a double-leg jump.
As you jump, bend both knees and bring both heels up toward your glutes for the butt kick.
Land softly on both feet.
Bend your knees slightly to absorb the landing.
Reset and perform the skater hop to the other side.
Continue alternating sides, adding the double-leg butt-kick jump after each other skater hop.

Common Compensations

Do not let the landing knee cave inward during the skater hop.
Do not land stiff-legged on the skater hop or the double-leg jump.
Do not rush the transition from the skater hop into the butt-kick jump before you control the landing.
Do not let your chest collapse too far forward.
Do not kick the heels up so hard that you lose balance or arch your low back excessively.
Do not slam into the floor on either landing.

Extra Info

You should feel this mostly in the glutes, quads, calves, hamstrings, and ankle stabilizers.
You may also feel your core working to help control the side-to-side transition and landing.
The goal is to control the skater hop first, then add a quick, light double-leg butt-kick jump.
You should not feel sharp pain in the knees, ankles, hips, or low back.