Purpose: This drill helps skaters work on stability and control on their landing position after rotation, and from an increased height.

Focus: Landing, stability, control, eagle position, free hip lifted, upper body position

Purpose: This drill works on a version of lateral bound with the inside leg leading. Skaters really need to focus on keeping their free side lifted and creating vertical height through their take-off leg.

Focus: Inside leg, lateral bound, free side lifted, vertical height

Purpose: Combine several plyometric elements into one with this drill. Skaters should make sure that they alternate directions of rotation on the 1/2 turn.

Focus: Explosive power, max rotation, horizontal jump, vertical height, quick twitch

Purpose: This exercise combines different elements of a jump, vertical height, horizontal distance, and rotation, into a compound exercise to help skaters work on their loop and axel take-off leg.

Focus: Axel take-off, loop take-off, jump consistency, vertical height, rotation, quick twitch, ho...

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...

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

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

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

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

Level: Advanced
Base exercise: long jump
Variations: Explosive hop, 1/2 turn
Jump components: Vertical height, horizontal distance, rotation
Purpose: Plyometric and cardiovascular training
Equipment: None

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...

Purpose: This drill helps skaters practice resetting after lateral landings on their axel take-off leg in order to generate vertical height and rotation.

Focus: Axel take-off, consistency, lateral jump, vertical height, single leg stationary axel take-off, explosive power

Purpose: This exercise combines a lot of plyometric jump elements into one drill. Skaters should alternate the direction they jump for each cone, doing their max rotation for that direction.

Focus: Quick twitch, timing and rhythm, explosive power, vertical height, air position, max rotation, ho...

Purpose: This exercise combines forward horizontal jump with vertical height so skaters can work on multiple elements in one drill. The cones help skaters work on maintaining even distance between each jump.
Focus: Vertical height, horizontal height, explosive power, spatial awareness, single le...

Purpose: Use this exercise to warm-up quick twitch and hip snap for change foot and same foot take-off jumps.

Focus: single leg stationary axel take-off, single leg stationary loop take-off, quick twitch, warm-up, hip snap, vertical height, air position.

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

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

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

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...

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...

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...

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

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...

Purpose: In this video, Meg introduces jump lunges and teaches how to have proper form to avoid injury while doing this plyometric exercise. She gives several progressions so that exercise can be done from the beginner to the advanced level.

Focus: Alignment, upper body position, explosive powe...