Purpose: This stretch helps skaters work on hamstring flexibilty with their leg above 90 degrees, working towards skills like an I spin

Focus: Hamstring flexibility, hip flexion

Purpose: This forward fold elevates the feet so that the skater can get a deeper stretch in the hamstrings. This should only be done if the skater is able to reach their hands past their toes.

Focus: Hamstring flexibilty, low back tension relief

Purpose: This lying down hamstring stretch is a good way to work on deep hamstring flexibilty in one leg at a time. Skaters should work to keep their shoulders and hips pressed into the ground evenly on this stretch so they aren't rotating or compensating to try to pull the leg closer.

Focus: H...

Purpose: The front split is a key flexibilty pose that skaters should work on to improve their on ice skills such as spirals and split jumps

Focus: Hamstring flexibilty, quad flexibility, square hips, hip mobility

Purpose: This seated forward fold allows skaters to work on the flexibilty of one hamstring at a time, which can be helpful as the flexibilty os both legs is generally not even, so in a double leg forward fold the legs are not stretched evenly.

Focus: Hamstring flexibilty, low back tension relief

Purpose: This variation of pigeon pose is more relaxing and allows skaters to deepen the stretch by settling into it for an extended period of time. This is also a great pose for those who have to sit a lot!

Focus: External hip rotatation, turnout, hip flexibilty, low back flexibillity, back ten...

Purpose: Using a stretch strap can help skaters get into a deeper hamstring stretch, especially if they can't get a good grip on their leg. Keeping one leg bent ensures that the skater keeps the hips square and even while stretching.

Focus: Hamstring flexibilty, square hips, alignment

Purpose: The pancake can help skaters prep for the middle splits. In a pancake stretch, the skater folds forward, which mainly targets the hamstrings, but the legs are open, which also works hip rotation. The difference between the pancake and the middle splits is that in a pancake stretch, the p...

Purpose: The IT band can get very tight for skaters and can be a limiting factor in their flexibilty. This stretch uses a band to help hold the leg in a static position to feel the stretch.

Focus: IT band flexibilty

Purpose: This stretch is a foundational one for stretching the lower back, hamstrings, and calves. It's a great pose to use in your warm-up or cool-down.

Focus: Hamstring, calves, low back, flexibility, tension relief.

Purpose: This hamstring stretch allows skaters to work on stretching one hamstring at a time, so they can get deeper into the stretch. This stretch also flows well in a stretch sequence from low and high lunges

Focus: Hamstring flexibilty

Purpose: This stretch is a variation of the forward fold that also has a balance and stability element. The front hamstring is stretched while the back quad is strengthened and the back calf and ankle are stretched.

Focus: Hamstring flexibility, quad strength, ankle mobility, calf stretch, bala...

Purpose: This version of the hamstring stretch keeps the hips elevated and square so that skaters can work maintaining the square position of their hips and shoulders like they will need in the forward splits. This is a good stretch to put in sequence for working on the forward splits and spirals...

Purpose: This split is helpful for skaters to work on their middle split flexibility, their Russian split jump, and external hip rotation. Reaching forward in the straddle increases the intensity of the stretch and also allows skaters to work on lengthening their spine and stretching their arms a...

Purpose: This seated hamstring stretch is helpful for stretching one hamstring at a time. It is easier than a standing variation because the skater does not have to focus on stability and can get deeper into the stretch.

Focus: Hamstring flexibility, ankle mobility, ankle flexion, forward splits

Purpose: Using a band can be particularly helpful when skaters are working towards certain poses, such as a Y-stand. This stretch helps skaters improve their Y-stand for spirals and spin variations

Focus: External hip rotation, hip flexibilty, hamstring flexibilty,

Purpose: This pose stretches one hamstring at a time, which can allow you to get deeper into the stretch. The foot lifted up also helps with ankle flexion and mobility

Focus: Hamstring flexibility, ankle mobility, ankle flexion, forward splits

Purpose: When skaters can do their front splits all the way to the ground, with square hips, they are ready to work on their oversplits. Placing a yoga block under the front leg increases the intensity of the hamstring stretch in the front leg.

Focus: Hamstring flexibilty

Purpose: The frog pose is a great hip opener that can help skaters improve their middle splits or their Russian split jump. Skaters should gently ease into it as it can be quite an intense stretch.

Focus: Hip external rotation, adductors, groin, back tension relief.

Purpose: This pose is great for building back flexibilty by stretching the front of the body--the chest, abs, and psoas muscle. After arching or bending the back, skaters should reset with a recovery pose that rounds or curves the back.

Focus: Back flexibilty, back bend, chest stretch, psoas st...

Purpose: This flexibilty pose helps skaters start to gently work towards their bridge pose

Focus: Mid back flexibility, injury prevention

Purpose: Skaters can increase the difficulty and stretch in their bridge position by straightening their legs.

Focus: Bridge pose, back flexibility, Biellmann spin

Purpose: This variation of a knee bridge enables skaters to stretch more deeply into one side as well as stretch laterally. This stretch could be held for up to 60 seconds or done in a sequence with other variations.

Focus: Back flexibility, shoulder mobility, upper body flexibility, biellmann ...

Purpose: Skaters can work towards their straight leg bridge pose progressively by alternating straightening one leg at a time.

Focus: Bridge pose, back flexibility, Biellmann spin, progression