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Alternating single leg forward cone bound: Beginner-Advanced
Episode 1
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... -
Two foot forward box jump, step across, and step down: Beginner-Advanced
Episode 0
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...
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Single leg forward box jump alternating feet: Foundation-Elite
Episode 2
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 -
Two foot forward box jump with step down: Beginner-Advanced
Episode 0
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...
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Two foot 1/4 turn with box jump: Advanced-Elite
Episode 8
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...
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Single leg 1/4 turn loop box jumps: Advanced-Elite
Episode 7
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...
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Two foot plyo jump to 1/4 turn step down: Foundation-Advanced
Episode 6
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. -
Single leg 1/2 turn loop box jumps: Advanced-Elite
Episode 5
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. -
Single leg 1/4 turn snap box jumps: Advanced-Elite
Episode 4
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. -
Toe loop combo box jump: Foundation-Advanced
Episode 3
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... -
00:10Episode 2
Axel box jump: Advanced-Elite
Episode 2
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. -
Two foot 1/4 turn plyo jump: Foundation-Advanced
Episode 1
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 -
Foundation: Off-ice forward 1/2 turn to eagle position off step drill
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
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Advanced-Elite: 5 cone inside leg leads lateral bound drill
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
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Foundation-Advanced: Off-ice forward bound & hip twist & 1/2 turn drill
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
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Advanced-Elite: Axel and loop single leg forward bound with twist & 1 turn drill
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...
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Elite: Off-ice curtsey lunge to lateral axel and loop take-off with twist drill
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: Off-ice 5 compound plyometric workout sequence A
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
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Advanced: Off-ice 5 compound plyometric workout sequence C
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
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Advanced: Off-ice 5 compound plyometric workout sequence B
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
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Advanced: Skater hop + twist jump both directions on landing leg drill
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: Long jump with explosive hop and 1/2 turn
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 -
Advanced: Single leg burpee with axel lockdown
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... -
Advanced-Elite: Single leg stationary axel take-off 1/4 turn & lateral hop drill
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