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ImpactadvancedHigh impact
Lateral Skaters
Bounding side to side like a speed skater loads the hips from a sideways angle and trains the lateral balance that prevents the sideways falls most likely to fracture a hip.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–8 each side
- Intensity
- moderate–high
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Athletic stance, soft knees.
Do this
- Push off one leg and bound sideways to the other
- Land softly and stick the balance
- Keep the chest up
Avoid this
- Crashing the landing
- Losing control side to side
Safety
Advanced — build lateral control first. Land softly and stay tall.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.