Join international coach and FLEXAFIT founder Signe Ronka as she breaks down the key focus areas for developing faster twitch in jumps. This training combines fitness exercises, sport-specific drills, plyometrics, and jump technique tips to help skaters generate explosive power, rotate quicker, a...

Purpose: Here is an example of an off-ice double axel with two hops on the entry.
Focus: upper body alignment, lower body alignment, timing, control, rhythm, power, rotating position

Purpose: Watch and practice this demonstration of alternating back outside rockers with a connecting C-step to improve this difficult turn.
Focus: back outside rocker, entry and exit edge, depth of edge, turn placement, body alignment over blade, edge pressure

Purpose: Develop and master your entry into the butterfly, a difficult flying spin, with this on-ice demonstration.
Focus: difficult flying camel variation, timing, upper body alignment

Purpose: Use this variation of a box jump to build explosive power in both vertical and horizontal jumps.
Focus: power, speed, agility, explosivity, lower body alignment

Purpose: Add power and quickness to your single-leg jump with this cone drill variation.
Focus: agility, power, speed, quickness, lower body control

Purpose: Practice this drill to improve upper and lower body positioning for the lutz jump. Challenge yourself to improve balance and stability in the position by keeping your hands off the wall as long as possible. Emphasize pressure on the outside of the takeoff foot and the alignment of the pi...

Purpose: Use this spinner drill to improve the pivot action on your loop jump. Focus on the internal rotation of the free hip and leg by tapping the wall following the pivot.
Focus: loop takeoff, pivot, lower body foot placement, body alignment

Purpose: Skaters can use this drill to help build muscle memory for their lutz take-off timing and position. The drill focuses on upper body alignment paired with timing of pick.
Focus: lutz takeoff, alignment, timing, upper body positioning

Purpose: This exercise helps skaters to practice a tight, aligned, and controlled air position with a strong checkout position.
Focus: rotating position, alignment, landing position

Purpose: This exercise will help skaters to build strength in their lutz takeoff position while engaging their core and upper body.
Focus: lutz takeoff, alignment, core strength, upper body strength

Purpose: This is a demonstration of a toe loop walk-through with an emphasis on the pivot and follow-through components of the jump.
Focus: toe loop takeoff timing, alignment, and body positioning

Purpose: Use this single-leg jump to improve speed, agility, and explosive power.
Focus: agility, speed, power, lower body control

Purpose: This advanced plyometric exercise will help skaters incorporate rotation as they jump off the plyo box and practice stability in the upper and lower body. Skaters will alternate feet, doing a single-leg jump onto the box, step forward, and do a single-leg jump off the box, stabilize, and...