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...

Purpose: This video introduces the burpee exercise, explaining to skaters the benefit of this exercise, why it's helpful for a figure skater, key technique points to keep in mind when doing this exercise, and progressions for the burpee

Focus: Basic technique, alignment, progressions, variations...

Purpose: This advanced version of a jump lunge, a jump lunge 1/2 turn, helps skaters work on their explosive power, and is a great exercise to use in a plyometric or cardio workout.

Focus: Explosive power, vertical height, cardio, endurance, explosive strength, lunge variation

Purpose: This exercise helps students work on absorbing impact from jump landings and maintaining good control on the stretched landing position.

This exercise can be done with cones to help skaters work on maintaining even spacing on each jump, but the drill can also be done without cones
Focu...

Level: Advanced Base exercises: Skater jumps, same leg (loop) takeoff twist jump, change leg (axel) takeoff jump. Rotational direction demonstrated: Counterclockwise takeoffs. Use for: Lateral jump, timing + rhythm, quick twitch, explosive takeoffs

Purpose: This drill challenges skaters to know how far to jump in order to land in front of the cones, and maintaining a good body position with the torso not dropped too far.

Focus: lateral distance, upper body position, spatial awareness, timing and rhythm

Purpose: This plyo exercise is great for building strength and explosion. The reverse squat tests skaters strength and control as well as alignment. They have to have a good alignment over the standing leg in order to do the explosive half turn from that deep position

Focus: Vertical height, exp...