Purpose: This drill helps skaters work on their horizontal jump, stability and control as they pause at each cone. This drill will also help skaters to work on timing of take-off and upper and lower body coordination
Focus: explosive power, stability, horizontal jump, single leg take-off, coordin...

Purpose: This is a good beginner box jump exercise where skaters can practice improving their explosive vertical jump up to the box jump while having a lower impact landing with a gentle step down, working on stability as they land. This could be a good exercise for skaters with knee or back inju...

Purpose: This exercise will help skaters work on their vertical jump, improving their single leg power. Skaters should jump up then move to the edge prior to jumping off with the same leg
Focus: single leg explosive power, vertical jump, stability

Purpose: This is a good beginner box jump exercise where skaters can practice improving their explosive vertical jump up to the box jump and distance across while having a lower impact landing with a gentle step down, working on stability as they land. This could be a good exercise for skaters wi...

Purpose: This is a good exercise to add in after skaters have been able to complete two foot 1/4 stationary jumps. It will help skaters to add height and length to their jump patterns while still working on the full body coordination and spacial awareness. This exercise also helps skaters to work...

Purpose: This plyometric exercise will provide a balanced approach alternating legs, helping boost power for skaters' take-off and help them to work on their spacial awareness as skaters should aim to rotate to that 1/4 turn mark. Skaters will also work on the stability on their landing and shoul...

Purpose: This plyometric exercise helps to improve jump height and work on spacial awareness while in rotation.
Focus: upper body check, hip, knee and ankle extension, glute stability, landing, spacial awareness, explosive power.

Purpose: This box jump exercise helps to improve jump height for the loop and helps work on the quickness and stability of landing.
Focus: hip, knee and ankle extension, glute stability, landing, spacial awareness, explosive power, loop.

Purpose: This box jump exercise helps to improve jump height for the axel and salchow and works on quick twich muscles to get into the skaters air position.
Focus: upper body check, hip, knee and ankle extension, glute stability, landing, spacial awareness, explosive power.

Purpose: This figure skating specific box jump will help skaters with their toe loop combos by practicing spacial awareness in rotation coming down from an increased height and taking off again and help to increase jump height.
Focus: upper body check, hip, knee and ankle extension, glute stabili...

Purpose: This is an axel drill that will help skaters to increase jump height, improve spacial awareness in rotation jumping up to an increased height and work on stability coming down from increased height.
Focus: axel, take-off power, stability, landing, jump height.

Purpose: This drill will help skaters to increase jump height, improve spacial awareness in rotation jumping up to an increased height and work on stability coming down from increased height.
Focus: upper body check, hip, knee and ankle extension, glute stability, landing

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