Plyometric Jumps

Plyometric Jumps

6 Seasons

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Plyometric Jumps
  • Advanced: Off-ice deep squat to explosive 1/2 turn with weight demonstration

    Episode 1

    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...

  • Foundation: Jump lunge demonstration

    Episode 2

    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...

  • Advanced: Off-ice single leg burpee with axel and loop lockdowns exercise

    Episode 3

    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...

  • Advanced: Plie squat jump exercise demo

    Episode 4

    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

  • Elite: Single leg tuck jump to single leg squat exercise

    Episode 5

    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...

  • Beginner-Advanced: Jump lunge proper form and progressions tutorial

    Episode 6

    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...

  • Foundation: Introduction to burpees tutorial

    Episode 7

    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...

  • Advanced-Elite: Jump lunge 1/2 turn exercise

    Episode 8

    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

  • Foundation: Off-ice alternating backward landing hops drill

    Episode 9

    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...

  • Advanced: Skater jumps touchdown with axel and loop takeoff twist jumps

    Episode 10

    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

  • Advanced: Inside foot lateral bound to cone drill

    Episode 11

    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

  • Advanced: Off-ice reverse squat to 1/2 turn axel and loop take-off exercise

    Episode 12

    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...