Level: Foundation
Base exercise: Clamshells
Variation: Resistance band around the knees for added difficulty
Muscles worked: Gluteus Medius and gluteus maximus.
Purpose: Injury prevention, stability.
Range: Muscle isolation--lower body.
Contraction type: Isotonic.
Movement: Hip Abduction and external rotation.
Skating skills associated: Good pelvic floor posture on edges, stroking, axel take-off
Equipment: Resistance band
Up Next in General
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Foundation-Elite: Improving the axel ...
Purpose: This circuit will help improve your strength in the glute medius, minimus and maximus muscles in order to help better align your axel take-off and activate the muscles needed to perform a stable jump.
Focus: Glute activation, gluteus minimus, gluteus maximus, axel take-off, axel follow-...
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Advanced: Off-ice single leg squat ex...
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 tha...
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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.
