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Exercise handout — move better, feel better.
Lateral Skaters
Jump side to side landing on one foot, like a speed skater. Trains lateral ankle stability and power.
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 home
- Works at the gym
none
Home Options
- bodyweight
Dosage
4
Sets
10
Reps / Time
60 sec
Rest
8-12 each side per set
Tempo
Step-by-Step Guide
Set up
- Start standing on one foot
- Arms ready for natural swing
- Clear space to sides
Step 1 of 5
Push off to jump sideways
Step 2 of 5
Land on opposite foot
Step 3 of 5
Bend knee to absorb landing
Step 4 of 5
Immediately push off to jump back
Step 5 of 5
Continue alternating
Breathing
- Exhale on push-off, inhale on landing
Form Cues
- Land softly with knee bent
- Swing arms for balance and power
- Stay low - like a speed skater
- Control each landing before pushing off
Common Mistakes to Avoid
- Landing with straight leg
- Not controlling landing
- Jumping too high (not far)
- Rushing without control
Safety Information
Requires good single-leg stability first. Important for lateral ankle training.
Progressions
Wider jumps, faster pace, hold landing 2 sec
Regressions
Smaller jumps, two-leg landing, slower pace
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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.