Purpose: This video demonstrates how skaters can use the short access to maintain a strong check out of their twizzle
Focus: Edge quality, power, across the ice, turn placement, changing circles, upper body control, twizzles

Purpose: This video demonstrates how skaters can use the short access to maintain a strong check out of their back inside twizzle.
Focus: Edge quality, power, across the ice, turn placement, changing circles, upper body control, twizzles.

Purpose: This drill helps skaters work on the stability in their skating leg and strength in their free leg with the lutz reach back.

Focus: Lutz entry, lutz picking, lutz reach-back, lutz take-off, stability, balance, free leg strength

Purpose: This drill helps skaters build strength and power in their free leg during the drive up into h position of the axel follow-through

Focus: Axel follow-through, h position, free leg strength

Purpose: An Ina Bauer is a great skill to work on to add in to your programs for choreographic sequences and artistry.

Focus: external rotation, basic technique, proper shape.

Purpose: This pose, called warrior 1 in yoga, opens your chest, hip flexors, and the front of your body. It also strengthens your glutes, quads, hamstrings, core, and shoulders, so it is great for building strength and flexibilty at the same time. The back bend challenges your stability and build...

Level: Beginner
Base exercise: Bunny hop
Variation: Continuous bunny hops down a line
Purpose: This drill helps skaters feel the forward vertical height take-off of a waltz jump. Doing continous bunny hops down the line with a focus on lifting the free foot through helps skaters begin to build th...

Purpose: This demonstration shows a forward chasse, which is a a stroke followed by a lifting of the foot after stepping down on the new foot

Focus: Basic technique, foot position, proper edges

Purpose: Skaters can improve their quick twitch firing on their jump take-offs by doing hip twists. This helps the skater learn how to generate vertical height and then rotation through their hips rather than the upper body. This variation also helps skaters practice quickly getting into a tight ...

Level: Advanced Base exercise: Entry to air position arm walk through Variation: Resistance band in landing side arm. Purpose: This exercise helps skaters practice using their arms with proper alignment, timing, and strength in their jumps. The resistance band in the rotation side or forward arm...

Purpose: This pose is a great exercise for spinal mobility and to help relieve neck, shoulder, or upper back pain.

Focus: Shoulder mobility, spinal mobility, spinal rotation, back pain, neck pain, shoulder pain

Purpose: This stretch helps improve ankle mobility, which is necessary for deep edges and jump entrances.

Focus: Ankle mobility, ankle range of motion, ankle dorsiflexion

Level: Foundation
Base exercise: Lateral leg raises
Variations: Knee bend in standing leg, stroking raise, arms counterchecked.
Purpose: Helps skaters practice counterchecked arms for inside edges, stroking position, and strength with their lateral leg raises.
Associated skating skills: Forwa...

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 drill helps skaters work on the pull back and muscle engagement of their free leg in the axel take-off
Focus: Axel take-off, glutes, hip flexors, external rotation, free hip lifted, knee turnout, free leg pathway

Purpose: This challenging skill helps skaters test their balance and their strength; even if they can do a camel to sit position on the ice, they will be surprised to find it is much more challenging to do it off the ice!

Focus: Strength building, lower body strength, balance, alignment

Level: Advanced
Base exercise: Loop jump take-off to follow through walkthrough
Variation: Snap into an outside twizzle after the follow through to imitate air position.
Purpose: This drill helps skaters practice the outside edge take-off and feeling their axis on the follow through so that th...

Purpose: This mini educational video talks about periodization between pre-season and in-season training, and what that means practically for skaters' training sessions on and off the ice.

Focus: Pre-season, in-season, competition preparation, periodization, load, intensity, athletic optimizati...

Purpose:
0:20 Let talk about consistent performance in competition
0:50 Where does consistancy start
2:10 Strategy to build consistency
3:30 How to created a mind map
4:20 Important factors
6:15 When to create a mind map

Focus: Consistency, athletic performance, nerves, mind map, competiti...

Purpose: This forward fold is a good cool-down or tension relief as it stretches your hamstrings and releases your upper body, head, and shoulders. Skaters should focus on being loose and letting tension go in this variation. If it's too intense of a stretch for the hamstrings, they can bend thei...

Purpose: Practicing single leg stationary axel take-offs is important so that skaters can focus on the stability and quality of their take-off position into their follow through. If skaters are practicing the jump with momentum from an entrance, they can often lose the quality of their take-off p...

Purpose: This drill helps skaters work on the stability of their skating leg on the picking and take-off phase of the lutz jump.

Focus: Standing leg stability, free leg position, free hip position, reach back, upper body position

Purpose: This video shows how to practice alternating forward inside three turns in a continuous pattern across the floor. Skaters should practice being able to step from one three turn directly into the next to improve their skating skills.

Focus: Skating skills, flow, glide, across the ice, e...

Level: Advanced
Exercise style: Axel
Key exercises: Walley entrance
Purpose: If skaters are able to do high quality walleys, doing a walley into an axel entrance can help skaters gain more flow off the back outside edge entrance into the step forward
Focus: Entrance, variation, difficult entrance...