Continuous Skater Hop
How to Do It
Bound continuously from one leg to the other in a skating-style pattern, swinging the arms in opposition and letting the trailing leg sweep behind on each landing. Land on the outside leg with a soft knee and immediately push off laterally again, keeping the rhythm flowing and the contacts short. Continue for the prescribed reps or distance.
Why It Works
Trains reactive frontal-plane power with a skating-specific movement signature (arm swing, trailing-leg sweep); the continuous rhythm develops elastic lateral push-off and the coordination of the whole-body skating bound pattern under short ground contacts.
Hockey Transfer
Closely mirrors the actual skating-stride bound — the lateral push, arm swing, and leg recovery — making it one of the most specific off-ice drills for reactive stride power and crossover rhythm; trains the elastic edge-to-edge push.
Coaching Cues
- "Skate it — swing the arms, sweep the leg"
- "soft land, push right off"
- "flowing rhythm, short contacts"
Common Mistakes
Heavy, long contacts; knees caving; stiff upper body (no arm swing); drifting off-balance
Progression / Regression
more distance/reps or greater bound
skater hop with a brief stick between bounds
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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