Purpose: This exercise will prevent and correct the hip dropping on take-offs. This is a challenging exercise and will take time to build the strength and stability in the hip. Skaters should try to lift their hip, then knee off the ground and try to keep their foot off the ground as well. Skater...

Purpose: This exercise builds hip stability for stroking and the landing position, so that skaters can maintain a stronger position on their skating leg, while their free leg moves
Focus: core, knee bend, glute activation, hip activation, glute strength, hip strength.

Purpose: This drill helps skaters build their hip adductors, or inner thigh muscles, so that they can pull into a tight air position for more rotation

Focus: Tight air position, hip adductors, h position

Purpose: This side lunge variation allows skaters to work on their inner thigh muscles, or hip adduction, which is needed for a tight air position. Skaters should press down into the floor when pulling the slider back to create more resistance for the hip adductors. The side lunge also is good fo...

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 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: Clamshells are a great way for skaters to work on learning glute and hip activation and building strength and mobility

Focus: Hip strength, glute strength, glute activation, hip flexor activation, hip abduction, external rotation, back injury prevention, hip injury prevention