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

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