Midweek Lift: Power, Agility, and Athleticism – Vertical Jumps & Skater Hops

Lift Legion Strength and Fitness Studio logo showcases a shield with crossed barbells, symbolizing strength and community spirit.

At Lift Legion, we train for strength, power, and overall athleticism. Two explosive movements that often get overlooked but bring major benefits to performance, coordination, and lower-body power are Vertical Jumps and Skater Hops. Whether you’re an athlete looking to improve explosiveness or just someone who wants to move with more agility, these two exercises belong in your training.

Vertical Jumps: Build Power and Strength

Why They Matter

Vertical jumps develop lower body explosiveness, engaging the quads, hamstrings, glutes, and calves while reinforcing coordination and balance. They’re a staple in any power-focused training program because they mimic the force generation required in sprinting, lifting, and even everyday activities.

Learn how to jump higher by completing multiple jumps in a row. This simple tutorial will give you the tips to jump correctly and increase your vertical jump!

How to Perform a Vertical Jump Correctly

1. Start Position – Stand tall with feet about hip-width apart.

2. Load the Movement – Bend your knees and push your hips back into a quarter squat, keeping your chest up.

3. Explode Up – Drive through your legs, extending your hips and knees rapidly while swinging your arms up.

4. Land Softly – Absorb the impact by bending your knees slightly and landing on the balls of your feet before resetting.

   
   

Key Coaching Cues

• Keep your core tight to maintain posture.

• Land softly to reduce impact on your joints.

• Focus on maximum height, not just repeated jumps.

The top three everyday movements that benefit the most from vertical jump training are:

1. Climbing Stairs – Stronger quads, glutes, and calves make each step easier and more powerful, reducing fatigue.

2. Reaching for High Shelves – Improved lower-body explosiveness helps you extend and reach without straining. Contrary to me wishing it were true, but vertical jumps do not do anything to increase height. I've tried.

3. Jumping Over Obstacles – Whether it's a puddle, curb, or unexpected object, vertical jump training improves reaction time and agility for quick movements.

   
   

This movement is functional, practical, and improves overall mobility in daily life! 🚀

Skater Hops: Lateral Power and Stability

Jeremy Scott demonstrates how to do a skater hop

Why They Matter

Unlike the vertical jump, which focuses on straight-up explosive power, skater hops develop lateral agility, knee stability, and single-leg strength—all crucial for sports, injury prevention, and dynamic movement.

How to Perform Skater Hops Correctly

1. Start Position – Stand on one foot with a slight knee bend.

2. Explosive Push – Drive off your standing leg and jump laterally to the opposite side.

3. Soft Landing – Absorb the impact on the opposite leg, stabilizing before jumping back to the other side.

4. Repeat – Maintain control and rhythm as you move side to side.

Key Coaching Cues

• Keep your chest up and avoid excessive forward lean.

• Control your landing by engaging your glutes and core.

• Go for height and distance rather than just speed.

The top three everyday movements that benefit the most from skater hops are:

1. Walking on Uneven Surfaces – Skater hops improve lateral stability and single-leg strength, making it easier to walk on rocky trails, grass, or slippery sidewalks.

2. Quick Direction Changes – Whether avoiding someone in a crowded space or moving side to side in sports, skater hops enhance agility and balance.

3. Stepping In and Out of a Car – The lateral movement and single-leg control developed through skater hops make stepping in and out of a vehicle smoother and more stable.

   
   

This movement can enhance coordination, balance, and stability, making daily activities more effortless and reducing the risk of injury! 🚀

Why You Should Incorporate These into Your Training

✔ Improved Explosiveness – Essential for any sport requiring sprinting, cutting, or jumping.

✔ Enhanced Stability & Coordination – Strengthens key stabilizing muscles that protect against injury.

✔ Better Balance & Control – Forces you to engage core and lower-body stabilizers with every rep.

✔ Functional Movement Carryover – Whether you’re lifting, running, or just moving through life, these movements make you stronger and more agile.

The Vertical Jump and Skater Hop are simple yet powerful ways to level up your athleticism. Master the form, train them consistently, and watch your strength, power, and movement efficiency improve.

See you on the gym floor, Legion. Let’s move with explosiveness!