Purpose: This full-body exercise works a skaters' lower body in the side lunge and upper body with the overhead press. The slider is especially helpful for skaters to build inner thigh strength. By pressing into the slider as they squeeze back into a standing position, skaters can strengthen thei...

Purpose: In this video, Signe demonstrates her five favorite exercises to do with a yoga ball. These exercises include lower body exercises, core exercises, and stability exercises. A yoga ball is a great piece of equipment because it adds in an element of instability into exercises that make it ...

Purpose: This advanced side plank variation helps skaters train their inner thigh muscles, their adductors. These muscles are necessary for tight air position, and in this variation, skaters also practice the muscle memory for snapping into a tight air position.
Focus: Adductors, hip flexors, ob...

Purpose: This pushup variation increasees the difficulty because skaters have to work harder to stabilize their hand that is on the bosu as they lower down and push up into the pushup.

Focus: Chest strength, pectorals,deltoids, arm strength, tricpes, biceps, back strength, latissimus dorsi, ere...

Purpose: This exercise challenges a skater to keep their core engaged and strong while exerting a pull force with their upper body to strengthen primarily their lats.

Focus: Core strength, lats, abdominals, biceps, shoulders, back strength, stability, air position

Level: Advanced
Base exercise: Ballet squat
Variation: Pulses, lateral arm extension
Purpose: Work on building strength in your turnout position with this ballet squat. Pulses help tone the muscle by causing them to do short contract and relax cycles. Holding hand weights out to the side adds an...

Purpose: This drill combines a side lunge with a bicep curl to make it a good upper and lower body compound exercise

Focus: Quads, abductors, glutes, hamstrings, biceps

Purpose: Doing this variation of a reverse wood chop helps skaters work on their balance and also their abiltiy to resist rotation in their torso even while the shoulders are rotating. This skill helps skaters build more control for turns, jumps, and choreography.
Focus: Balance, stability, anti...

Use this exercise to strengthen your arm position while in your stroking or landing position.

This tripod plank is great for working single arm shoulder stability as well as anti-rotation as skaters have to work extra hard to keep their free side lifted without the help of a supporting arm. Base exercise: forward plank. Purpose: Strength maintenance, stability, injury prevention. Range: ...

Purpose: This squat adds in a twist element to allow skaters to work on their spinal rotation and stability. This is benefitcial in jumps as they have to explode vertically and then rotate in air position

Focus: Quad strength, hamstring strength, explosive power, plyometric power, rotational po...

Purpose: This full-body exercise tones skater's lower body stability muscles while in a deep ballet squat, as well as challenging skaters to maintain good arm position.

Focus: Lower body strength, lower body stability, lower body toning, glute strength, hip strength, quad strength external rota...

Purpose:
0:20 Let talk about consistent performance in competition
0:50 Where does consistancy start
2:10 Strategy to build consistency
3:30 How to created a mind map
4:20 Important factors
6:15 When to create a mind map

Focus: Consistency, athletic performance, nerves, mind map, competiti...

Purpose: This video introduces pilates, what it is, and why it is a beneficial type of cross-training for figure skaters. The trainer also gives skaters some example pilates exercises to try.

Focus: Pilates, deep core, injury prevention, pelvic floor, core strengthening, small muscle strengthen...

Purpose:
0:20 Knees Pushups
1:00 What you want to look for when doing pushups
2:25 When is the best time to do pushups
2:50 Toes pushups
3:30 Typical mistake for the toes pushups
4:20 What do pushups strengthen
4:50 Pushups variations
6:30 Wall pushups
7:45 Block pushups
Focus: Basic tech...