Plyometric Jumps

Plyometric Jumps

5 Seasons

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Plyometric Jumps
  • Elite: Single leg tuck jump to single leg squat exercise

    Episode 6

    Purpose: This plyo exercise takes a lot of strength and control to be able to explode up in the tuck jump and maintain a good axis over the standing leg to be able to do a single leg squat. It's a great exercise for working on the flying sit entrance!

    Focus: Axis and alignment, power, vertical h...

  • Advanced: Plie squat jump exercise demo

    Episode 5

    Purpose: Plie squat jumps are a great plyometric exercise for skaters to work on explosive turnout, which is needed in the toe-loop pivoting action.
    Focus: Glutes, hamstrings, quads, adductors

  • Advanced: Off-ice single leg burpee with axel and loop lockdowns exercise

    Episode 4

    Level: Advanced
    Exercise: Single leg burpee with axel and loop lockdowns
    Purpose: Skaters can work on their jump take-off height while doing this full body plyometric exercise to help develop their fast twitch muscle fibers
    Focus: plyometric, explosiveness, jump height, quick twitch muscle fibers...

  • Foundation: Jump lunge demonstration

    Episode 3

    Level: Foundation
    Base exercise: Lunge
    Variation: With a jump
    Purpose: Jump lunges give you all the strength building benefits of lunges with the additional benefits of power and fast twitch muscle training. They also are a fantastic anerobic cardio exercise, so they can be good for building endu...

  • Advanced: Off-ice deep squat to explosive 1/2 turn with weight demonstration

    Episode 1

    Level: Advanced
    Base exercise: Jump squat
    Variation: 1/2 turn with weight above the head
    Purpose: Skaters can build strength and practice their quick twitch and rotation with this exercise. Pushing the weighted Pilates ball above their heads in the 1/2 turn also helps skaters build strength and p...

  • Foundation: Ballet squat jump demonstration

    Episode 2

    Level: Foundation
    Base exercise: Squat jump
    Variation: Ballet squat
    Purpose: Works on building fast twitch muscle fibers and improving hip turnout
    Associated skating element: Toe-loop
    Equipment: No equipment

  • Advanced: Alternating jump lunge to deep squat and 1/4 turn with weights

    Episode 1

    Level: Advanced
    Base exercise: Alternating jump lunge
    Variations: Deep squat, 1/4 turn
    Jump components: Strength + Explosion, Rotation.
    Purpose: Plyometric strength building, fast twitch muscle fiber training, cardiovascular endurance
    Equipment: Weights

  • Advanced: Split scissor jump lunge demo

    Episode 1

    Level: Advanced
    Base exercise: Jump lunge
    Variation added: Split scissor jump
    Use for: Training quick twitch + explosive strength, quick timing + coordination.