Purpose: Moving from one leg to the other in a single leg squat is a great way to test and improve mobility in the hips, knees, and ankles. The focus in this exercise is less on strength building and more on improving and maintaining mobility throughout the joints.

Focus: Hip mobility, ankle mo...

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 spinal twist benefits the whole body as it stretches, lengthens, and strengthens. One side of the body is stretched while the other side supports. This can also be great low back tension relief

Focus: Shoulder mobility, spinal mobility, spinal rotation, hip mobility, back tension r...

Level: Foundation
Primary focus: Ankle mobility
Additional benefits: Hip mobility.
Purpose: Works on ankle dorsiflexion, or the ability of the knee to press over the ankle while in a deep externally rotated squat.
Associated skating skills: Knee depth on edges, jump take-offs, landings. Espe...

Purpose: This wrist flexion stretch is helpful for creating more mobility through the wrists, which can help with more fluid artistry. Stretching the wrists is also helpful for skills like handstands, which can be tough on the wrists if they are not properly warmed up. More mobile wrists are als...

Purpose: Wrist mobility is important for figure skaters because choreography often uses our hands to express different things to music

Focus: Mobility, expression, wrist rotation

Purpose: This exercise helps improve wrist flexibilty and mobilty, which can help with expression and choreography, as well as injury prevention because more mobile wrists are less likely to be sprained on a fall. This is also a good warm-up before skills like handstands or any kind of arm balanc...

Purpose: This exercise helps improve wrist flexibilty and mobilty, which can help with expression and choreography, as well as injury prevention because more mobile wrists are less likely to be sprained on a fall

Focus: Injury pevention, expression, mobility, wrist extension

Purpose: This stretch helps improve shoulder abduction and shoulder extension. This can be a limiting factor for some skaters for proper arm movements in camel basic spins or camel variations as well as in layback and Biellmann positions

Focus: Shoulder extension, shoulder abduction, deltoid fle...

Purpose: This exercise helps skaters increase mobility in their wrists. Wrists are an often-overlooked part of mobility, and should be worked on as hand movements play a big role in artistry and choreography

Focus: Wrist mobility, wrist flexion, wrist rotation, injury prevention, handstands

Purpose: This exercise helps improve wrist flexibility and mobility, which can help with expression and choreography, as well as injury prevention because more mobile wrists are less likely to be sprained on a fall. This is also a good warm-up before skills like handstands or any kind of arm bala...

Purpose: This exercise warms up movement through the wrists, elbows, and shoulders, so skaters can be more mobile for skills as well as artistry and expression

Focus: wrist mobility, elbow mobility, arm mobility, shouldermobility, expression

Purpose: This wrist extension stretch is helpful for creating more mobility through the wrists, which can help with more fluid artistry. Stretching the wrists is also helpful for skills like handstands, which can be tough on the wrists if they are not properly warmed up. More mobile wrists are a...

Purpose: This exercise helps improve wrist flexibilty and mobilty, which can help with expression and choreography, as well as injury prevention because more mobile wrists are less likely to be sprained on a fall. This is also a good warm-up before skills like handstands or any kind of arm balanc...

Purpose: This drill helps skaters stretch one shoulder at a time by having the free arm gently pull on the arm that is overhead to increase the stretch. This should be done carefully and to the point of any pain.

Focus: Shoulder mobility, injury prevention, warm-up

Purpose: This stretch helps warm-up your shoulders and improve mobility, and shoulder mobility is necessary for all elements of skating.

Focus: Shoulder mobility, injury prevention, warm-up

Purpose: This video takes skaters through a sequence of wrist exercises to warm up mobility and range of motion. Wrist mobility is important because it can help prevent injuries when falling, and hands are used in choreography to help express the music.

Focus: Wrist mobility, warm-up, artistry,...

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...

Purpose: This pose is a great exercise for spinal mobility and to help relieve neck, shoulder, or upper back pain.

Focus: Shoulder mobility, spinal mobility, spinal rotation, back pain, neck pain, shoulder pain

Purpose: Cat-cow is a great exercise for all levels to warm-up the back, spine, and upper body for any kind of movement. Skaters should focus on slowly articulating through each vertebrae in their spinal column as they move from cat to cow and reverse.

Focus: Spinal flexion, spinal extension, ba...

Purpose: This variation of a forward fold is great for waking up your spine and increasing spinal mobility. Skaters should focus on slowly rolling down, imagining that they are starting with their head and neck and then lowering down vertebrae by vertebrae. When coming back up they should repeat ...

Purpose: Neck mobility is often overlooked but it is important for skaters posture, alignment, stress relief, and expression in choreography
Focus: Neck rotation, warm-up, mobility.

Purpose: Neck mobility is often overlooked but it is important for skaters posture, alignment, stress relief, and expression in choreography

Focus: Neck flexion, neck extension

Purpose: Neck mobility is often overlooked but it is important for skaters posture, alignment, stress relief, and expression in choreography
Focus: warm-up, mobility, neck lateral flexion.