How To Do Skaters | Proper Technique

How To Do Skaters | Exercise Movements

Lateral agility is critical to a boxer's movement inside the ring and while training. Skaters can help improve your boxing footwork to stay quick on your feet.

Published: May 17, 2022

Topics: Tips & Technique, Training

Author: PJ Shirdan

Being a good boxer is about more than just punching and slipping. In order to maximize your boxing skills and technique, you need to be able to move about the ring, just as a dancer glides through a ballroom. Agility, mobility, and quickness are key elements of good ring presence.

A great way to improve your ring movement is to upgrade your lateral coordination and agility. One of the best bodyweight and cardio exercises that you can perform for lateral agility is Skaters. Here’s how to perform them properly.


  • Start off in an athletic stance with your feet shoulder-width apart, on the balls of your feet, with a slight flex in your knees

  • Begin by pushing off of your left foot as you laterally hop 18-24 inches onto your right foot

  • Land on only your right foot in an athletic stance

    • Your left foot will naturally swing back behind your right leg slightly

    • Make sure you land with a flexed right knee

  • From here, control your momentum, pause, then laterally hop back onto your left foot

  • Again, land softly and athletically on just your left foot

  • Continue laterally jumping side-to-side for the remainder of the set

Pro Tip: The goal is to explode laterally while still landing softly and with control. Your chest should remain forward the entire time. As you master the movement, you can pump your arms slightly, like a figure skater, to increase your lateral power and to help maintain balance.

Movement Key Points

Here are some key things to focus on when performing Skaters:

Balance on one leg

  • Movement is performed completely on one leg at a time

Skaters Exercise - Balance on one leg

Slightly bend standing leg

  • While pushing off and landing, you should always have a flexed knee

Skaters Exercise - Slightly bend standing leg

Land softly

  • Be sure to stay in control

 Skaters Exercise - Land softly

Explode off of each leg

  • With power, push off of your leg and use your arms for momentum

 Skaters Exercise - Explode off each leg

Deepen the squat

  • The deeper the squat, the deeper the burn, the more difficult the movement

 Skaters Exercise - Deeper the squat = More difficult

Breathing Pattern

  • Breathe in to jump to one side

  • Breathe out as you jump to the other side

Muscles Used

  • Quadriceps

  • Hamstrings

  • Calves

  • Hip Flexors

  • Glutes

  • Adductors

  • Core


For Sets

  • Perform 3 - 6 sets

  • 6 - 15 repetitions on each side

  • Rest for 30 - 45 seconds between sets

For Time

  • Perform 3 - 6 sets

  • Jump for 30 - 60 seconds

  • Rest for 45 - 60 seconds between sets

Movement For Success

Learning how to perform and incorporate Skaters consistently in your boxing training is crucial for developing your movement inside the ring and your workouts. You and your opponent will constantly be moving during a fight or practice round, and lateral movement is key. For maximum success inside and outside of the ring, you need to be able to explode from side-to-side with ease and fluidity.

Ready to start training? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

PJ Shirdan

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

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