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: 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 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 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...

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...

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: ...

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