Skater Hop Complex
Demo video coming soon
How to Do It
Perform a programmed series of lateral skater movements in sequence — for example, a maximal bound with a stuck landing, followed by several continuous reactive bounds, then repeat. Push off explosively each time, controlling the stuck landings and minimizing contact on the continuous ones. Follow the prescribed sequence and reset between rounds.
Why It Works
Combines maximal-effort bounds (force/power) with reactive continuous bounds (elastic, short-contact power) in one sequence, training the full spectrum of frontal-plane power — from absorbing and producing maximal force to fast reactive rebounds.
Hockey Transfer
Develops both the powerful single lateral push (hard crossover or stride) and the quick reactive repeated pushes of skating; trains combining a big push with fast follow-up strides during acceleration and agility.
Coaching Cues
- "Big push, stick it — then quick and reactive"
- "knees out, land soft"
- "follow the sequence"
Common Mistakes
Knees caving; sloppy stuck landings; losing rhythm on the continuous portion
Progression / Regression
add load or more reactive reps
fewer reps or stick every landing
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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