Body Intelligence

Looking to elevate your athletic performance or take your regular training to the next level? The lateral skater jump is a gold-standard exercise you can't afford to miss. This highly effective movement builds speed, balance, and explosive power simultaneously.

In this guide, Coach Alex breaks down this powerful movement using a simple, progressive 4-step method that ensures both safety and results. Whether you're an athlete, runner, or fitness enthusiast, this drill will directly improve your agility and dynamic stability.

Why the Lateral Skater Jump?

This is far more than a simple side-to-side hop. It’s a compound movement that:

• Strengthens the glutes, inner thighs, and ankle stability

• Trains your body to maintain control during dynamic motion

• Is essential for any activity involving change of direction and acceleration

Pre-Workout Prep: Activate Your Body with Barefoot Warm-Ups

A proper warm-up is essential before starting. We highly recommend going barefoot or wearing minimalist shoes during your warm-up to:

• Better activate the muscles in your feet and improve ankle control

• Mobilize your hips

• Loosen your hamstrings

• Prepare your joints to absorb impact

The 4-Step Training Progression

Step 1: Sidestep Touch

• How to do it: Step out to the side, shift your weight completely onto that leg, and gently tap the opposite hand toward your foot.

• Purpose & Gear Tip: This teaches basic balance and weight transfer. The wide toe box of barefoot shoes allows your toes to spread naturally, gripping the ground like roots for a solid foundation.

Step 2: Alternating Lateral Lunges

• How to do it: Take a wide step to the side, bend one knee while keeping the other leg straight, sit your hips back as you lower, then drive back up to standing.

• Purpose: This builds strength in your glutes and inner thighs, creating the power needed for jumping.

Step 3: Small Skater Hops

• How to do it: Hop lightly from side to side, landing softly on one foot with knees bent and chest tall. Focus on maintaining balance before switching sides.

• Purpose & Gear Tip: This introduces the jump and single-leg landing. Barefoot trainers with good ground feel let you sense the floor, cushioning and responding like a spring to improve landing stability and control.

Step 4: Full Lateral Skater Jumps

• How to do it: Now put it all together. Push off explosively from one leg, covering lateral distance, and land under control.

• Purpose & Gear Tip: This is the final integration stage. Flat, zero-drop barefoot shoes provide a stable platform for take-off, ensuring efficient power transfer from your feet to your core for maximum explosiveness.

Upgrade Your Training from the Ground Up

We guarantee this step-by-step approach works for everyone. Remember, all agile and powerful movement starts with your connection to the ground. The right barefoot training shoes maximize this connection, protecting your feet while boosting performance.

Ready to feel the power from the ground up?

Explore our [Barefoot Shoe Collection] designed for enhanced stability and natural movement. Find your perfect pair and make every lateral jump more stable and powerful.