Most exercises in the gym are usually performed forward and backward, but skating is performed side to side, which develops stabilizers, lateral and rotational strength. The outer and inner thigh muscles are activated, which can help prevent injuries if you play basketball, tennis, and other sports.

This exercise is a favorite plyometric exercise of many strength coaches and is very effective. It can be used at the end of a workout as a final exercise to increase cardiovascular endurance.

Performing an exercise

  1. Take a pose, slightly bend your knees and lift your chest, looking straight ahead. Your feet should be slightly wider than your shoulders. Bend your legs slightly at the knees and bend your body slightly forward.
  2. Standing on one leg, cross the opposite leg behind you and then jump off to the side. Jump on the opposite leg and bend the knee.
  3. The leg you just pushed off moves behind the opposite leg. Keep your balance. Your foot may or may not touch the floor, depending on your level of training.
  4. The hand can be pulled to the toe, forward, or side (see photo below).
  5. Keep your chest straight with a slight forward tilt throughout the exercise.

Variations of the exercise


  • Use the arm of the side you are jumping on to give you acceleration.
  • Keep it smooth and in control.
  • Keep your knees bent for maximum thrust.
  • Stay low.

Basic mistakes

  • Low enough jumps
  • Not using your hands for balance and explosive power
  • The thrust leg does not go behind the opposite leg