This is a terrific exercise for lower-body strength and cardiovascular fitness. Even if you never step foot on a skating track, the leg power you will build with this drill makes it worth trying!
The speedskater is a very dynamic, side-to-side movement. If you have trouble with balance or are dealing with knee pain, start with the “make it easier” version, and only after consulting with your doctor.
- Land with your butt stacked over your foot. Visualizing this while you do the drill can help.
- Keep your chest up and your spine nice and tall.
- Swing your arms in the direction of each jump.
Master this: Speedskater
- Start by getting into an athletic ready position: Bend at your hips, knees and ankles, with your chest up and back straight.
- Jump out to your right side, landing on your right foot, in a single-leg version of the athletic position.
- You can counterbalance by bringing your left foot behind your right leg.
- Jump to your left side, landing on your left foot.
- Repeat from side to side, like you’re skating.
Make it easier: Instead of jumping, step to each side. If the single-leg balance is still tricky, touch your free leg down to the ground for balance.
Make it harder: Add some weight, like a medicine ball or ViPR PRO. Just remember to stay strong in your upper body.
Photo and video credit: Tom Casey, box24studio.com
Model: Maggie Chen, 24 Hour Fitness