This is the one equipment-free move I’m doing to maintain my balance and agility as I age
The explosive exercise is now a regular feature in my workouts
I try to make all my workouts efficient, focusing on full-body strength and mobility routines that will help me age well. This involves a lot of repetition, which can get a bit boring.
I decided to shake things up recently by trying a routine from trainer Lindsey Bomgren of Nourish Move Love—and I was glad I did.
Deep within the workout was a move that humbled me and exposed a blind spot in my longevity training: the double-hop skater.
Double-hop skater
Want to see how it’s done? Skip the YouTube video above to the last exercise in circuit 5, scrub to 9min 25sec left on the overall timer for the workout.
How to do it:
- Stand with your feet hip-width apart and raise your right foot.
- Hop forward and backward on your left foot.
- Jump laterally to the right, landing on your right foot.
- Bend your right knee to lower your hips and tuck your left leg behind you to perform the skater. (Reach your left hand over to your right foot to increase the difficulty)
- Stand and jump to the left, landing on your left foot.
- Repeat for 30 to 40 seconds, then switch sides.
Tips: Start slowly to make sure you can execute the move properly. Once you’ve found your rhythm, make sure your lateral jumps have some explosive force behind them to test your balance and strength.
Why the move has a new place in my workout routine
As I flailed around in my living room trying to perform this move, I realized that my strength workouts have helped me build muscle but not balance, agility and coordination.
That’s because my usual routines mostly keep both my feet on the floor and focus on slow, controlled moves.
If I want to maintain my ability to move quickly and stay steady on my feet, I need to include this kind of explosive lateral training.
For that reason, this double-hop skater is now a permanent fixture in my home routines.
I’m also going to make sure I keep adding variety to my exercise sessions, because while repetition and heavy weights can help you build strength, getting bored can kill consistency and progress.
