Exercise of the Week: Skater Jumps

June 12, 2013

STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Skater Jumps

Who Does It

Duncan Keith, Chicago Blackhawks Defenseman

Sports Performance Benefits

This exercise increases your leg power when pushing out to the side, creating a more powerful skating stride or improving your ability to change direction on the field. It also helps eliminate lower-body imbalances, making both legs equally powerful. Performing the move regularly can also enhance your balance and coordination, which will help prevent lower-body injuries.

How To

  • Stand on your left leg with your hips and knees slightly bent
  • Extend your left hip, knee and ankle to jump forward and to the right at a 45-degree angle
  • Land on the ball of your right foot with your hips and knees slightly bent to absorb the impact
  • Immediately jump off your right leg in the opposite direction
  • Continue bounding in this pattern for the specified distance

Sets/Distance: 2x20 meters

Coaching Points

  • Keep your back flat and chest up
  • Swing your arms with each bound
  • Aim for maximum height and distance
  • Begin by holding the landing position and progress to continuous bounding
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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