Medicine-Ball Skater Hop

Hold a medicine ball firmly against your chest with both hands and stand tall with feet hip-width apart.

Shift your weight to one side, bend that knee slightly, and prepare to leap laterally.

Explode powerfully off your outer foot, jumping sideways to land softly on the opposite foot.

As you land, sweep your trailing leg behind you and absorb the impact by bending your standing knee into a quarter squat.

Immediately push off the landing foot to bound back in the opposite direction, maintaining control of the medicine ball throughout.