Skater Jump
The skater jump is a lateral plyometric exercise where you bound sideways from one foot to the other, building hip stability, gluteus medius strength, and single-leg landing mechanics for HYROX running efficiency and burpee broad jump performance.
Movement and landing
A skater jump is a lateral bound from one leg toward the other. Hip, knee and ankle muscles produce and absorb force while the trunk and pelvis help control the landing. Land within a distance you can stabilise, allow the joints to flex and avoid prescribing one exact knee or shin position to every athlete.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Plyometric versus resistance training meta-analysis
Programming and limits
Start with lateral steps or shorter bounds if needed, then progress distance, repetitions or speed gradually. Plyometric training can affect power and running outcomes, but response depends on programme and population. No universal weekly frequency or 48-hour rule applies, and this exercise alone does not guarantee injury prevention or faster HYROX® splits.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Plyometric versus resistance training meta-analysis
FAQ
Must my shin stay vertical?
No single shin angle suits every landing; control and tolerance matter.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Plyometric versus resistance training meta-analysis
How often?
Frequency depends on dose, experience and recovery.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Plyometric versus resistance training meta-analysis
Does it prevent injury?
No exercise guarantees prevention.
ACSM resistance-training position stand 2026 · OpenStax lower-limb anatomy · Plyometric versus resistance training meta-analysis
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Add lateral plyometrics to your HYROX® training at Repz - the complete hybrid training database.
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