Purpose: The single leg squat is an essential skating exercise, but its incredibly hard to do off the ice. They also are a good test of general alignment and strength and an indicator for potential injuries. Skaters should work on maintaining good alignment of the knee with the foot and watch that they don't cave in towards the midline or drop their free side too low.
Focus: lower body strength, alignment, injury prevention, knee alignment, three point foot pressure, hip mobility.
Up Next in General
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Advanced: Crab walk with banded ankles
Using a band around your knees, ankles, or feet during a crab walk is a great way to increase the difficulty of the exercise and add additional resistance training.
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Elite: Weighted reverse lunge to step...
Purpose: This exercise intensely works the quads in the lunge and the hamstrings on the step up. Using a weight helps overload the muscle for strength gain. This exercise can be used to improve strength of the take-off leg of an axel.
Focus: Strength gain, lower body strength, hamstrings, glutes...
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Advanced: Spider mountain climber wit...
This variation of a mountain climber targets your glutes as well as your core, including the obliques with the kick out. It's also a good cardio exercise when added into a high intensity interval.
