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Agility, Balance & Coordination

Agility, Balance & Coordination

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Agility, Balance & Coordination
  • Advanced: Off-ice forward and backward bear crawl

    Episode 1

    Purpose: This exercise challenges a skaters coordination and strength as well as the ability to maintain a neutral position of the spine.

    This video demonstrates using a wobble disc on the back to help skaters maintain a good awareness of their spinal position. A yoga block or another object cou...

  • Elite: Off-ice single leg banded reach back on wobble disc drill

    Episode 2

    Purpose: This challenging exercise can help skaters work on their balance and strength in their standing leg, the leg strength for the reach back in the free leg, and overall core strength and stability to maintain the position.

    Focus: Balance, stability, injury prevention, ankle strength, flip...

  • Advanced: Off-ice camel to sit position on bosu demonstration

    Episode 3

    Level: Advanced
    Base exercise: Camel to sit position
    Variation: On bosu
    Purpose: Skaters can practice their combination spins on a bosu to help improve their strength and alignment. This should help them have a stronger and faster position on the ice.
    Focus: Balance, alignment, stability, streng...

  • Advanced: Curtsey lunge to air position on bosu demonstration

    Episode 4

    Level: Advanced
    Base exercise: Curtsey lunge
    Variations: Curtsey lunge into air position, on bosu
    Purpose: Stability--this exercise helps improve balance and strength as you transfer from the back leg into the air position, and also helps train body position in the air position on the bosu.
    A...

  • Advanced: Reverse tuck to spiral on wobble disc demonstration

    Episode 5

    Use a wobble disc to challenge your balance while moving from a reverse tuck sit position to a camel position. Skaters should continue to train and challenge their balance off ice to improve their stability and quality of skating on the ice.

    Exercise type: Balance.
    Equipment: Wobble disc.
    Pu...

  • Foundation: Forward and lateral leg kicks with toe tap demonstration

    Episode 6

    Level: Foundation. Base Exercise: Forward and lateral leg extensions Variations: Backward and curtsey toe taps, and kicks instead of a slow leg raise to make it slightly easier. Associated skating skills: General skating quality & control, Y spiral, I Spiral, Y Spin, I Spin. Purpose: Balance & st...

  • Advanced: Forward & lateral leg extension to spiral and reverse exercise

    Episode 7

    Purpose: This balance exercise helps skaters work on extension of their free leg as well as balance and stability in the standing leg and free hip

    Focus: Balance, stability, injury prevention, free hip lifted, upper body position

  • Foundation: Off-ice spiral to sit position on the floor drill

    Episode 8

    Purpose: This challenging skill helps skaters test their balance and their strength; even if they can do a camel to sit position on the ice, they will be surprised to find it is much more challenging to do it off the ice!

    Focus: Strength building, lower body strength, balance, alignment

  • Advanced: Reverse squat to spiral exercise

    Episode 9

    Purpose: This reverse squat into a spiral is a great exercise to use to warm-up your balance, flexibility, and your lower body

    Focus: Balance, lower body strength, lower body flexibility, warm-up

  • Foundation: Off-ice left spiral on the floor demonstration

    Episode 10

    Purpose: Doing spirals on the floor can help skaters both work on their balance, flexibility, and technique to improve their spirals on the ice

    Focus: Basic technique, balance, flexibility

  • Foundation: Off-ice spiral on the floor demonstration

    Episode 11

    Purpose: Doing spirals on the floor can help skaters both work on their balance, flexibility, and technique to improve their spirals on the ice

    Focus: Basic technique, balance, flexibility

  • Foundation: Counterchecked forward, lateral, and stroking leg extension drill

    Episode 12

    Purpose: This drill challenges skaters to maintain good balance and engagement through their standing leg and to keep their core strong and free hip lifted as they move from a forward leg extension, to a lateral leg extension to stroking position, while maintaining a countercheck with their arms....

  • Advanced: Forward stroking deep knee bend with free leg pulses drill

    Episode 13

    Purpose: This exercise challenges a skaters' ability to balance in a forward stroking position with a deep knee bend, while pulsing the free leg, which activates and warms up the glute muscles.

    Focus: Balance, quad activation, glute activation, hip flexor activation, stability, knee bend, quads,...

  • Advanced: Off-ice stroking pulses with overhead hold balance drill

    Episode 14

    Purpose: This is a good compound balance exercise that helps skaters work on their stability and upper body strength while holding the ball overhead.

    Focus: Shoulder stability, stability, glutes, toning, quads, balance, injury prevention.

  • Foundation: Forward and lateral leg extension to spiral drill

    Episode 15

    Purpose: This drill challenges skaters to maintain good balance and engagement through their standing leg and to keep their core strong and free hip lifted as they move from a forward leg extension, to a lateral leg extension to a spiral.

    Focus: Balance, stability, free hip lifted, quad strength.

  • Advanced-Elite: Off-ice stroking pulses with weighted triceps extension drill

    Episode 16

    Purpose: This exercise challenges a skaters' ability to balance in a forward stroking position with a deep knee bend, while pulsing the free leg, which activates and warms up the glute muscles. Skater additionally have to coordinate their timing and maintain their balance while doing a tricep ext...

  • Beginner-Advanced: Why is balance training so important? Off-ice tutorial

    Episode 17

    Overview:
    0:11 What is balance training, why is it important, and how should skaters practice it?
    2:50 Static balance exercises
    6:03 No equipment dynamic balance exercises
    8:15 Bosu balance exercises
    10:37 Skater specific balance exercises
    Focus: Knee alignment, balance, stability, injury prev...

  • Beginner-Foundation: Off-ice beginner balance skill class

    Episode 18

    Purpose: This follow-along video is a great class to do to work on improving your balance. Balance is such an important skill for figure skaters to work on because so much of figure skating is done on one foot. This class starts with some basic balance positions and then ends with some skating sp...

  • Elite: Consecutive sit to Y-stand drill

    Episode 19

    Purpose: This drill challenges a skaters strength and balance as they need to maintain good alignment over their standing leg and pressure through the whole foot to be able to press up to standing, and keep the knee from caving in when lowering down.

    Focus: Alignment, balance, stability, lower ...

  • Advanced-Elite: Off-ice forward kick, candlestick spiral, sit balance drill

    Episode 20

    "Purpose: This is an advanced progression for skaters to continue to improve their balance and control skills. It is a great skill to incorporate into a warm-up.

    Focus: Balance, control, injury prevention, stability, candlestick spiral, sit spin position, combination spins, warm-up

  • Beginner-Foundation: Introduction to jumpe rope beginning progressions tutorial

    Episode 21

    Purpose: This video teaches skaters how to jump rope from scratch. Skipping is such an important skill for figure skaters because it's a great warm-up for ankles, and great for coordination and building good timing and rhythm. This video introduces jump rope from the very beginning all the way up...

  • Foundation-Advanced: Introduction to double under jump roping tutorial

    Episode 22

    Purpose: This tutorial teaches skaters how to start working on double unders for jump rope. Double unders are a great way to practice coordination, rhythm and timing, and fast twitch.

    Focus: Timing, rhythm, fast twitch muscle fibers, coordination, jump height

  • Advanced: Three half turns & 1/2 turn forward cone drill

    Episode 23

    Purpose: This cone drill helps skaters work on coordination and general rotation skills.

    Focus: Spatial awarenss, body awareness, coordination, reactivity, timing and rhythm

  • Advanced: Wide and narrow quick feet forward and backward ladder drill

    Episode 24

    Purpose: Doing ladder drills can help skaters develop coordination and body awareness. These skills help them learn new skills and choreography more quickly, and also help them have tidier foot placement when skating.

    Focus: Quick feet, timing and rhythm, body awareness, coordination