Skater Bounds: Lateral Distance Partners
Partner work on lateral bounds from one leg to the other, the speed skater motion, first focusing on a stable landing and then on maximum lateral distance. Students build lateral power, knee control, and balance, the foundation for track and field jumps.
How to play
- Partners with two parallel chalk lines on the ground; the gap starts at about 3 ft, with a measuring tape laid out across the lines.
- Phase 1 (4 min): bound sideways from one leg to the other and stick the landing for 2 seconds on the landing leg; 8 bounds per side, then switch with the partner.
- Phase 2 (4 min): the partner moves the landing line 4 inches farther out every time a bound is stuck without losing balance.
- Phase 3 (4 min): a continuous set of 6 skater bounds with no pause, aiming for rhythm and distance; the partner counts the stable landings.
- Final challenge (4 min): best stuck lateral bound on each leg, measured with the tape; partners add up their four marks and compare them with the last class.
Rules
- The landing knee points forward and does not cave inward.
- If the landing isn't stuck, it doesn't count toward moving the line.
- Pairs stay 10 ft apart so no one collides when bounding.
- Shoes tied tight and a dry surface; if there is sand or water, move to another spot.
Variations
Easier
Allow the free foot to touch down on landing and start the gap at 2 ft.
Standard
Stuck single-leg landing with the gap increasing from 3 ft.
Harder
Add a light medicine ball held at the chest or a tap on a cone in front after each landing.
Adaptations
- Limited mobility: the student does lateral wheelchair moves or stands and shifts weight holding a pole, working on stability.
- Visual impairment: mark the lines with rope on the ground so the student can feel them, plus verbal cues from the partner.
- Lower fitness: the student does only Phases 1 and 2 with 6 bounds per side.
Learning goals
- Develop leg power in the lateral plane.
- Control knee alignment when landing on one leg.
- Learn an injury-prevention exercise useful for any sport.
Equipment for a class of 25
- cones: 12
- chalk: 6
- measuring tapes: 6
Teacher tip
Correct knees caving inward right away, since that is the landing pattern that causes the most jump injuries. If many students lose balance, go back to Phase 1 and shrink the gap.
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