Purpose: This sequence of plyometric exercises can be used as a workout with 2-3 sets. Skaters can either do a timed workout, with 40-60second intervals and a 20 second rest, or they can do 10-15 reps of each exercise.
Focus: Workout, explosive power, rotation, quick twitch, plyometrics
Up Next in Functional & skater specific plyo
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Elite: Off-ice curtsey lunge to later...
Purpose: This plyometric exercise has a lot of benefits in one. It builds strength in the lunge, and then skaters need to maintain good alignment to be able to explode laterally, with a twist mid-air. Then skaters need to have good control on the landing to be able to continue the exercise
Focus...
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Advanced: Skater hop + twist jump bot...
Purpose: Works on lateral jump and quick twitch muscle fibers. Practicing rotating in both directions helps skaters not overdevelop the muscles on one side.
Focus: Lateral jump, explosiveness, axis and alignment, upper body position -
Advanced: Single leg burpee with axel...
Level: Advanced
Base exercise: Burpee
Variations: Single leg burpee, axel lockdown
Purpose: A burpee is a great full body exercise for conditioning, and the single leg variation makes it even harder. The axel lockdown adds a skating specific element and works on the muscle memory and quick twit...
