The Skater Jump is one of my favorite cardio exercises. It’s easy on the knees but hard on the glutes. First master skater steps where the toes of the inside foot kickstand for extra support and stability. Then bridge the gap with the foot pickup technique. Finally progress to jumping leg to leg without assistance.
Here are some key performance pointers. One, keep your trail leg actively bent at 90-degrees and push it back to prevent you from leaning too much to the side. Two, swipe your arms across your body in the direction you’re jumping to. Three, sit down to land softly and lower your center of gravity.
Paused Skater Jumps involve sticking and holding the landing for 2-5 seconds. This is great for longer work periods of 1-2 minutes for stability and stamina. I also love Twisting Med Ball Skater Jumps for more of a strength & power emphasis. Employ contrast training by using a med ball for 15-30 seconds and then drop the ball and use just your bodyweight for another 15-30 seconds. Or use the drop and pickup technique for added variety.