Purpose: This stretch helps warm-up your shoulders and improve mobility, and shoulder mobility is necessary for all elements of skating.

Focus: Shoulder mobility, injury prevention, warm-up

Level: Advanced
Base exercise: Camel spin
Variation: Camel spin to cross-catch camel position
Purpose: Skaters can work on keeping their hips aligned and square and not dropping their free side shoulder when grabbing their free leg in the cross-catch camel. Skaters should also practice not droppi...

Purpose: This video introduces an off-ice Lutz and breaks down the different phases so skaters can really understand the jump all the way throughout from the entrance into the landing. It also covers most common mistakes and why they happen. Skaters often struggle with differentiating between a f...

In this video, Signe breaks down the loop jump for skaters who are just starting to learn it.

Pre-requisite: Back scratch spin

The entry Signe recommends is the forward inside three turn, which is the most common way to begin to learn it.

Signe emphasizes the importance of having the arms co...

Purpose: Learn how to use a vibrating foam roller to aid your muscle recovery and help prevent injury.

Focus: Muscle recovery, tight muscle, injury prevention, calf foam rolling, hamstring foam rolling, glute foam rolling, quad foam rolling

When skaters first learn a waltz jump, it can be easy to start by learning a swingy, uncontrolled technique that is hard to unlearn when they want to improve their waltz jump or learn an axel. In this video, Signe shows how the waltz jump can be broken down into six progressions even from when sk...

Purpose: This video introduces skaters to the lunge exercise. The trainer explains why it is a good exercise for skaters to use in their off-ice training, some important alignment and technique pointers to keep in mind, and variations and progressions .
Focus: Hamstring strength, quad strength, ...

Purpose: This flexibilty pose helps skaters start to gently work towards their bridge pose

Focus: Mid back flexibility, injury prevention

Purpose: Doing spirals on a spinner can help skaters both work feeling where their balance needs to be in their skate on the ice

Focus: Basic technique, balance, flexibility, weight placement

Level: Foundation
Exercise: Single leg stationary: Loop take-off lockdown & 1/4 turns
Purpose: This drill helps skaters work on a quick snap into their air position on a loop take-off, vertical height on the take-off, rotation, and control of landings so that they can do it continuously.
Focus:...

Purpose: This drill challenges and improves a skater's ability to do continuous rotation, and also change the conditions within the same drill. It is challenging to land with control on one foot for the max rotation at the end after doing a few rotations before.
Focus: Reactivity, continuous rot...

Level: Advanced
Base exercise: Jump lunge
Variation added: Split scissor jump
Use for: Training quick twitch + explosive strength, quick timing + coordination.

Purpose: This low lunge stretch is great for stretching out your lower body. Grabbing the back foot gives you an additional quad stretch in the back leg.

Focus: Hip flexor stretch, quad stretch, hamstring stretch, ankle stretch, glute stretch.

Purpose: This drill helps skaters work on a quick snap into their air position on a loop take-off, vertical height on the take-off, rotation, and control of landings so that they can do it continuously.
Focus: vertical height, tight air position, upper body control, jump combinations

Purpose: Hip twists are great exercises for skaters to build quick twitch muscle firing for jump take-off as well as to learn how maintain a neutral upper body position while generating vertical height. Doing these hip twists in alternating directions helps skaters train quick reactivity and coor...

Level: Foundation
Base exercise: Single leg stationary change foot 1 turn
Variation: Arms above the head
Purpose: Doing change foot jumps from stationary is helpful for skaters to improve their consistency and their power because they need to generate vertical height and the rotation without the ...

Purpose: This exercise helps improve wrist flexibilty and mobilty, which can help with expression and choreography, as well as injury prevention because more mobile wrists are less likely to be sprained on a fall. This is also a good warm-up before skills like handstands or any kind of arm balanc...

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

Level: Beginner
Base exercise: Waltz jump
Variation: From standstill, on an axis
Purpose: This setup is helpful for skaters to understand the flow and direction of a waltz jump. Starting from standstill also gives skaters more control to hit the jump phases
Focus: Basic technique, jump pathway, j...

Level: Foundation
Base exercise: Axel take-off skip
Variation: On a straight line, continuous
Purpose: This drill helps skaters learn how to fully use their skating side for vertical height by pressing up to their toepick. Doing this on a straight line helps the skater practice control of the fr...

Purpose: Doing ladder drills can help skaters develop coordination and body awareness. These skills help them learn new skills and choreography more quickly, and also help them have tidier foot placement when skating.

Focus: Quick feet, timing and rhythm, body awareness, coordination

Purpose: By working on this spin variation off the ice, skaters can focus on maintaining good alignment over their skating leg as they press up from the sit spin into the Y-Spin. Having good balance and less wobbles will make the spin faster and higher quality on the ice.
Focus: Stability, basic...

Purpose: This video teaches skaters the basics of twist jumps to help with their stationary rotation skills. Hip twists are essential for skaters to build quick twitch muscles rotating from the hips first rather than the upper body while keeping the head stable.

Focus: Basic technique, upper bod...

Purpose: This video addresses the question why are my feet cramping and what can I do to alieviate it?

Focus: Cramping, hydration, overuse, boot fit, medical conditions, prevention, pain relief, foot cramp, massage, foot massage