ExtrasBW
A lateral bounding movement mimicking a speed skater's stride, jumping side-to-side off one leg and landing on the opposite leg. Builds frontal-plane power, ankle stability, and change-of-direction ability.
Demo: Strength & conditioning coaching channel
Sets
3
Reps
6-10 total (alternating)
Rest
1 min
Contraindications
Avoid with ankle instability or knee ligament history. Generally well-tolerated and often used in rehab progressions once cleared.Setup
Start in an athletic stance on one leg, opposite arm up for balance/counterbalance.
Execution
- 1Push off the outside edge of the grounded leg
- 2Bound laterally, swinging the opposite arm across the body
- 3Land softly on the opposite leg in a stable single-leg position
- 4Pause briefly to stick the landing if working on stability
- 5Push off immediately in the reverse direction to continue
Key cues
- Push off the outside leg hard
- Swing the arms to help balance and drive
- Stick the landing every rep
- Stay low in an athletic hinge throughout
Common faults
- Landing with a straight/locked knee
- Insufficient distance/height due to timid pushoff
- Losing balance on landing and needing extra steps
- Twisting the torso instead of staying square
Tweaks
- Add a stick-and-hold for 2-3 seconds to build stability
- Progress to continuous skater jumps without pausing between reps
- Add rotation on landing for advanced hip power variant
Regressions
Progressions
Muscles
Primary: Glutes, Hip Abductors, Quadriceps
Secondary: Calves, Core, Adductors
Notes
Primary energy system: alactic-to-lactic depending on continuous vs. paused execution. Frontal-plane plyometric essential for field/court/ice sport athletes.
Sources
Attribution: NSCA / Athletic performance coaching