Purpose: This exercise challenges a skater to maintain good posture and engagement through their core and pelvic floor during hip flexion.

Focus: Posture, pelvic floor engagement, neutral spine, back injury prevention, hollow body position

Purpose: This exercise is a progression of a side plank and and a side lying leg lift.

Focus: Hip abductors, obliques, transversus abdominus, TFL, glutes, back injury prevention

Purpose: This exercise helps skaters learn how to engage their deep core muscles and pelvic floor so that they are not compensating form or using their lower back.

Focus: Deep core strength, pelvic floor, back injury prevention, hip stability, external rotation

Purpose: This stretch helps improve ankle mobility, which is necessary for deep edges and jump entrances.

Focus: Ankle mobility, ankle range of motion, ankle dorsiflexion

Purpose: This exercise helps skaters work on strengthening their core muscles in the front and back of the body, and is also a great exercise to promote back flexibility.

Focus: Back strength, back injury prevention, back flexibility, Biellmann spin, air position

Purpose: This advanced version of a bird dog challenges a skaters' stability and ability to keep a neutral spine while moving in a cross body pattern.

Focus: Coordination, stability, back injury prevention, core strength, advanced progression

Purpose: This is a great exercise for building hip strength and stability, which is especially important for figure skaters on their jump landings, and to prevent injuries such as hip tears. This variation works on building hip strength in an externally rotated position.

Focus: Hip strength, hi...

Purpose: This very challenging exercise helps skaters build stability and control during spinal rotation, which is a movement that happens in most figure skating skills, including air position.

Focus: Injury prevention, stability, posture, alignment, core strength, back strength

Purpose: This video is a follow-along 12 minute warm-up to use before an on or off-ice training session, workout, or competition. Warming up is very important for figure skaters as it helps initiate blood flow to the muscles and prevent injuries. This warm-up includes a variety of exercises desig...

Purpose: Adults skaters are a growing community in figure skating. It is important to pay attention to the off-ice component of training for adults to help prevent unnecessary injuries. Including a proper warm up, workout routine and cool down is key to longevity in the sport of figure skating....

Purpose: This variation of a forward lunge stretch, with the foot elevated, helps skaters get a deeper stretch in their hip flexor and quad of the back leg. It also increases the intensity of activation of the quads and glutes in the front leg, making it a good exercise for warm-up as well.

Focu...

Purpose: This variation of frog stretch is great for opening your adductors, and your hips. It also requires core and back stabilization. Pressing your feet together increases the intensity of the stretch and is also a great way to activate your deep glute muscles.

Focus: glute activation, addu...

Purpose: This video introduces a dynamic warm-up that skaters can use before an on-ice or off-ice training session or a workout.

Focus: Injury prevention, warm-up, mobility, muscle activation, coordination, blood flow, pre-training, pre-competition, pre-workout.

Purpose: This video address hip injuries in figure skaters and ways that skaters can be pro-active to avoid sidelining hip injuries.

Focus: Hip injury prevention, hip mobility, hip stability, soft tissue work, myofascial release, hip range of motion, hip flexor strength, glute strength, joint m...

Overview:
0:05 The three favorite hip strengthening exercises for figure skaters
0:10 Why do we need to strengthen our hips in figure skating?
2:40 : Exercise 1
5:30 Exercise 2
6:30 Exercise 3

Focus: Hip strengthening, injury prevention

Overview:
0:00 Importance of pelvic floor and deep core strengthening
1:05 Overview of the 3 exercises and workout structure
2:15 First exercise
4:01 Second exercise
5:21 Third exercise
6:24 Round 2 of the workout
9:20 Round 3 of the workout
12:00 Closing remarks

Focus: Deep core strength, pel...

Overview:
0:05 What is ankle mobility and why is it important for figure skaters
1:05 How to assess ankle mobility in jumps and issues caused by lack of ankle ROM
5:18 Identifying area of restriction
6:34 Talus mobility exercise
8:34 Soleus stretch
9:21 Single leg squat mobility
11:10 Conclusion...

Purpose: Scapular retraction is a fundamental movement to executing explosive and controlled movements safely. Many skaters have scapular winging, where the shoulders wing out and affect posture. This exercise helps set the shoulder blades and pattern good upper body movement patterns and posture...