Power · Level 2
Skater jumps
Lateral jump from one leg to the other, braking and stabilizing each landing.
- Suggested dose
- 3 × 8 rep · 60s rest
- Equipment
- No equipment
- Works
- Glutes, Adductors, Abductors, Calves
- Pattern
- Plyometrics, Lateral
How to do it
- Stand on one leg, slight bend.
- Push off sideways and land on the other leg.
- Stabilize 1 s and jump back.
Key points
- Push the floor outward
- Knee aligned on landing
Common mistakes
- Landing with the knee caving in
- Too much distance at first
Why it helps your tennis
Mimics the lateral push to reach wide balls and the braking that follows.
Source: Complete Conditioning for Tennis, ch. 9 (alley hop)
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Lateral lungeWide step to the side bending one leg and keeping the other straight.