Speed ​​Skaters

Speed ​​Skaters, also known as skater hops, is a plyometric exercise that mimics the movements of ice skating. This exercise focuses on improving lateral strength, flexibility and balance. It primarily engages the muscles in the legs, including the quadriceps, hamstrings, gluteus and calf muscles, as well as the core muscles. Incorporating Speed ​​Skaters into your exercise routine can improve your athletic performance and increase your overall fitness.

Correct Execution of Speed ​​Skaters

Follow these steps to perform the exercise correctly:

  1. Stand with your feet hip-width apart and your knees slightly bent.
  2. Jump laterally to the right by pushing off with the left foot, landing on the right foot with the left leg crossed behind.
  3. Swing your arms naturally to maintain balance, like an ice skater.
  4. Immediately jump to the left by pushing off with the right foot and repeat the movement on the opposite side.
  5. Continue to switch sides in a fluid and controlled motion.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Inadequate lateral movement: Be sure to jump sufficiently to the side to engage the appropriate muscles.
  • Incorrect landing position: Avoid landing with outstretched legs; bend your knees slightly to absorb shock.
  • Lack of core stabilization: Keep the core engaged throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start with smaller jumps and focus on proper technique, or perform side lunges as a less intense variation.
  • Advanced: Increase the distance on jumps or add weight by holding dumbbells to increase intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions on each side, depending on your strength level and training goals. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare the landing and exhale as you jump to the side. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Speed ​​Skaters:

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