A plyometric exercise that mimics the lateral movement of speed skating, using cones to mark boundaries for explosive side-to-side jumps.
Set up cones approximately 3-4 feet apart. Start in a slight squat position next to one cone. Explosively jump laterally to the opposite cone, landing softly on the outside foot. Immediately jump back to the starting position. Continue alternating sides with minimal ground contact time.
Stand in a slight squat position next to the first cone, with feet shoulder-width apart and knees slightly bent.
Land softly on the outside foot next to the opposite cone, maintaining the squat position and preparing for the return jump.
Explode laterally, land softly, minimize ground contact, keep chest up, maintain squat depth
Landing too hard, insufficient lateral distance, poor landing mechanics, losing balance, inadequate knee bend
Increase cone distance, add arm drive, perform with single-leg landing, add resistance bands
Reduce cone distance, perform step-overs instead of jumps, use lower squat depth, practice without cones first
Ensure adequate warm-up for plyometric movements. Land softly to reduce impact on joints. Stop if you experience knee or ankle pain.