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 practice the movement pattern for jumps with their arms above their heads
Focus: Height, explosion, full extension
Direction: Counterclockwise
Equipment: Weighted Pilates ball
Up Next in Strength & Explosion
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Foundation: Ballet squat jump demonst...
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 d...
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
Level: Advanced
Base exercise: Jump lunge
Variation added: Split scissor jump
Use for: Training quick twitch + explosive strength, quick timing + coordination.
