Purpose: This stretch is a balanced approach to help skaters improve their back and shoulder flexibility while maintaining a layback hold and also work on hamstring flexibility in the same sequence. Use the wall to help arch your back and keeps your hips stacked over your ankles and hold each pos...

Purpose: Skaters should be practicing splits on a regular basis. This 360 split stretch will help deepen the stretch in each hold helping skaters hit better spirals, beillmanns, and other field moves. Skaters should aim to hold each position at least 30 seconds.
Focus: Hamstring flexibility, quad...

Purpose: Skaters can use this stretch to open up their hips and improve their hamstring flexibility for a better Y-stand position.
Focus: Hamstring flexibility, external hip rotation, hip flexibility, y-stand.

Purpose: Skaters can use the wall and ground to get a deep stretch in their upper back and shoulders. Skaters should hold this stretch for at least 30 seconds and their body relax into it. Shoulder flexibility is important for skills like the biellmann and any catch spirals or spins, as well as i...

Purpose: Get into a deeper hip stretch with this standing pigeon hold. This exercise is great for those that sit a lot and for those who aren't challenge by the resting pigeon pose.
Focus: External hip rotatation, turnout, hip flexibilty, low back flexibillity, back tension relief.

Purpose: This exercise will help skaters improve their upper back flexibility while maintaining a similar position to the layback and haircutter to help mimic the position on the ice.
Focus: core control, upper back flexibility, glute strength.

Purpose: Skaters can use this exercise to open their upper body and help grab their beillmann easier.
Focus: upper back flexibility, beillmann, core strength, glute strength

Purpose: This stretch is a progression from a seated forward fold after skaters are able to reach their toes. The yoga blocks add extra difficulty

Focus: Lower body flexibility, seated forward fold progression, hamstring flexibility

Level: Advanced
Base exercise: Y Position
Variation: None
Purpose: Skaters should practice their Y position off the ice to work on their flexibility and balance before trying it either as a spiral or in a spin.
Focus: Balance, proper shape
Direction: N/A
Equipment: No Equipment

Purpose: This stretch improves mobility in your shoulders and your hamstrings at the same time. Skaters should work on shoulder mobility because it is necessary for certain spin variations in which they grab the foot.

Focus: Shoulder mobility, hamstring flexibility, cross-catch camel, biellmann...

"Purpose: This advanced version of pigeon pose requires good hip flexibility and quad flexibility. Eventually skaters can work to the full king pigeon pose, which requires skaters to grab the back leg and reach their head back to touch their foot. This is a full body flexibility pose that is quit...

Purpose: Childs pose is a wonderful stretch with many benefits, including opening up your hips, lengthening your spine, relaxing your back, and stretching your ankles. It is also great for cool-down or for resetting your back after a back stretch

Focus: Injury prevention, hip opener, spinal elon...

Purpose: This pose helps stretch out your shoulders and increase mobility while also stretching your hamstrings and relieving low back tension in the forward fold

Focus: Injury prevention, shoulder mobility, shoulder extension, hamstring flexibility, low back tension relief, warm-up

Purpose: This variation of a standing forward fold helps skaters also work on shoulder mobility and flexibilty while stretching their hamstrings. Shoulder flexibilty is important for skills like the biellmann and any catch spirals or spins, as well as injury prevention

Focus: Hamstring flexibilt...

Purpose: In this stretch, skaters should feel a long line from the tops of their fingers that is reaching up all the way down to their toes. This focus on the line can help skaters understand how to elongate and lengthen to create better presentation on the ice.

Focus: Side body elongation, li...

Purpose: The triangle pose is beneficial in stretching the spine and helping with spinal rotation. It loosens up your hips as well as stretches your hamstrings. Placing a yoga block on the ground can make it more accessible and easier for skaters to access the pose.

Focus: Hip opener, spinal el...

Purpose: This layback stretch is a great way to have skaters focus on keeping their free leg lifted and externally rotated while leaning back.

Focus: Layback spin, attitude position, external rotation, back flexibility, hip flexibility, shoulder flexibility

Purpose: This stretch helps skaters work towards their Beillmann position without having to also focus on balance.

Focus: Back flexibility, shoulder flexibility, arm flexibility, hip flexibility, quad flexibility, hamstring flexibility

Purpose: This stretch class is geared towards helping skaters improve their Y-stands. There are just a few exercises but they are very effective for helping skaters gain a deeper stretch in their Y-stand.

Focus: Y-stand, lower body flexibility, hamstring flexibility, glute flexibility, hip flex...

Purpose: This is a nice relaxing and passive pose that skaters can use to stretch their quads after a practice session or workout

Focus: Quad flexibilty

Purpose: This pose stretches a skater's quad one leg at a time while also having them work on balance and stability. The standing side arm up helps skaters think about elongating their axis through their standing side.

Focus: Balance, stability, axis, quad stretch.

Purpose: Crossing the legs in the forward fold allows skaters to target the lateral hamstrings and stretch the IT band, which can be a limiting factor in skater's flexibility poses

Focus: IT band flexibility

Purpose: This forward fold variation increases the intensity of the stretch, and helps skaters work on getting their forehead to their knee, which is needed in a cannonball sit spin variation

Focus: Hamstring flexibilty, upper body position

Purpose: Seated forward folds are great stretches to improve hamstring flexibility and relieve lower back tension. This is a good stretch to do when finishing a training session or workout to cool down and help your hamstrings recover.

Focus: hamstrings, back tension relief, cool-down.