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Exercise handout — move better, feel better.
Lateral Bound (Skater Jump)
Side-to-side jumping exercise for lateral power and hip stability under dynamic load.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
none
Home Options
- bodyweight
Dosage
4
Sets
6
Reps / Time
90 sec
Rest
explosive with controlled landing
Tempo
Step-by-Step Guide
Set up
- Stand on one leg
- Slight bend in knee
- Arms ready for counter-movement
Step 1 of 4
Push off powerfully to the side
Step 2 of 4
Land on opposite foot
Step 3 of 4
Absorb landing with bent knee
Step 4 of 4
Stabilize briefly, then bound back
Breathing
- Exhale on push-off
- Quick breath between bounds
Form Cues
- Land soft and controlled
- Knee over toes on landing
- Absorb through hip and knee
- Stay low throughout
Common Mistakes to Avoid
- Landing with straight leg
- Knee collapsing inward
- Not stabilizing between bounds
- Going for distance over control
Safety Information
Control landing before progressing distance. Stop if knee pain.
Progressions
Larger bounds, stick landings, continuous rhythm
Regressions
Smaller bounds, longer pause between, step instead of bound
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.