Superband Resisted Skater Jump

Instructions for proper form

Begin by securing a superband around your ankles. Stand on one leg with a slight bend in the knee and shift your weight onto that leg. Engage your core and initiate the jump by pushing off the standing leg, while the other leg moves laterally to the side. Extend your arms at your sides for balance. Land softly on your standing leg, maintaining balance and control before repeating the jump. Make sure to keep your hips level and avoid leaning excessively to either side.

Common mistakes to avoid

Avoid jumping too far or too high, which can disrupt balance. Do not let your knee collapse inward during the landing; keep it aligned over your ankle. Avoid rounding your back; maintain an upright posture.

Benefits

Specific benefits of the exercise

The Superband Resisted Skater Jump enhances lateral stability and agility, improves balance and coordination, strengthens the gluteus medius, and increases power in the lower body.

Expected results and timeframe

Expected results include improved lower body strength, enhanced balance, and better athletic performance, which can be seen within 4-6 weeks of consistent training..

Who this exercise is best for

This exercise is best for intermediate to advanced athletes, those looking to improve their agility for sports, or individuals wanting to enhance lower body strength and stability.

Scientific studies supporting its effectiveness

Studies have shown that plyometric exercises, like skater jumps, can significantly improve power and performance in athletes. Research published in journals such as the Journal of Strength and Conditioning Research supports the efficacy of resistance training in plyometric regimens for enhancing athletic capability.

Variations

Beginner modifications

For beginners, reduce the resistance by using a lighter superband or perform the jumps without a band. Focus on mastering the jump mechanics before increasing resistance.

Advanced progressions

Advanced variations include adding depth to your jump by incorporating a squat before the jump, increasing band resistance, or incorporating additional lateral movements post-jump.

Integrations

Complementary exercises

Complementary exercises include lateral lunges, single-leg deadlifts, and clamshells which target the same muscle groups and enhance overall stability and strength.

Super set recommendations

Consider supersets with exercises like squat jumps or resistance band lateral walks to further emphasize lower body strength and explosive power.

Sample workout routines

Include the Superband Resisted Skater Jump in a leg day routine with exercises such as barbell squats, Romanian deadlifts, and calf raises for a balanced workout focusing on strength and power.

Exercise combinations

Exercise combinations can include alternating between the Skater Jump and lateral band walks or frog jumps for a comprehensive lower body plyometric workout.

Best time to do this exercise in your workout

The best time to perform this exercise is after your dynamic warm-up and prior to lifting weights, or at the end of your lower body workout as part of a plyometric circuit.