Purpose: Strengthen and tone your quads, hamstrings, calves, and glutes with this barre style workout.

Format: Warmup, guided sequence of exercises for reps

Equipment: Chair/barre, loop resistance band (optional)

Focus: Muscle tone, deep muscle strength, stability, glutes, hamstrings, quads, ...

Purpose: This video leads skaters through a beginner level cardio workout to help skaters begin to train their cardiovascular endurance and build their capacity for harder workouts. It is designed in a 5 min circuit of 3 sets of 4 exercises. You can set the timer and gradually increase to 10 min ...

Purpose: This video introduces what some common errors are when skaters are working on axels, and introduces exercises that help fix these common mistakes.

Focus: Axel troubleshooting, swingy axel, axel control, axel take-off, axel follow-through, axel transfer.

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 video teaches skaters how to practice a neutral spine to help improve their posture and prevent injuries and common skater errors like anterior pelvic tilt and sway back.

Focus: Neutral spine, posterior tilt, anterior tilt, low abdominals, deep abdominals, posture, alignment, inju...

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 takes skaters through a mini cool-down flexibility and mobility sequence with an emphasis on the front splits.

Focus: Flexibility, mobility, lower body flexibility, hamstring flexibility, hip flexor flexibility, forward splits, cool-down.

Purpose: This video leads skaters through a sequence of shoulder stretches. Shoulder flexibilty and mobility is important for general injury prevention as well as several flexibilty and spin skills such as y-stand, biellmann, catch foot camel.

Focus: Shoulder mobility, shoulder rotation, tricep...

Purpose: This video features exercises to help train the muscles for the salchow jump, whether you are working on singles, doubles or triples. It is important to train the smaller muscle groups to help activate the positions properly.

Focus: Salchow entry, glute activation, salchow take-off, sa...

Purpose: This video helps break down three technical aspects for the double axel to help skaters get into rotation more quickly. And then Signe addresses three common errors that happen on the double axel and gives some tips for exercises that can help fix them.

Focus: Axel troubleshooting, qui...

Purpose: Adults skaters are a growing community in figure skating. It is important to pay attention to the off-ice component of training for adults to help prevent unnecessary injuries. Including a proper warm up, workout routine and cool down is key to longevity in the sport of figure skating....

Purpose: Skaters should be doing these types of glute, hip and pelvic floor exercises every day to help with alignment on jumps and spins, injury prevention, working on a strong core and pelvic floor to keep a nice neutral spine minimizing the chance of sway or arch to maximize power on jumps. Sk...

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 follow-along video is a great class to do to work on improving your balance. Balance is such an important skill for figure skaters to work on because so much of figure skating is done on one foot. This class starts with some basic balance positions and then ends with some skating sp...

Purpose: This video explains why fitness training is important for synchro skaters and what figure skating specific training looks like for synchro teams.

Focus: fitness training, flexibility training, core strength, warm-up, flexibility, hamstring flexibility

Purpose: This tutorial teaches skaters how to start working on double unders for jump rope. Double unders are a great way to practice coordination, rhythm and timing, and fast twitch.

Focus: Timing, rhythm, fast twitch muscle fibers, coordination, jump height

Purpose: Follow-along with Sarah in this 15 minute upper body and core strength workout. You will need a raised surface and hand weights for this workout.
There are two circuits in this workout, with ten reps of each exercise. You will do three sets of both circuits.

Focus: Full body core, bic...

Purpose: This workout is an upper body and arm circuit of 4 exercises, 1 minute on 10 seconds off, with two sets.

To make this workout more challenging, use small hand weights with each of the exercises.

Focus: Upper body strength, arm strength, shoulder strength, shoulder injury prevention,...

Purpose: This video introduces the hollow body hold exercise, what it is and its benefits, and key technique aspects to remember when doing this exercise. The trainer also shows some progressions and variations to do with this exercise.

Focus: Basic technique, deep abdominal muscles, lower back...

Purpose: This video is a great follow-along cool-down routine to do after a on or off-ice training session or a workout. It's important to cool down after an intense session to help prevent injuries and to help the muscles recover more quickly for your next training session.

Focus: Cool-down, r...

Purpose: In this video, Signe introduces an off-ice flip jump for figure skaters into distinct steps so that they can really practice good technique and muscle memory throughout the jump. Practicing jumps off-ice is key for skaters to get consistently high quality jumps on the ice because skaters...

Purpose: This is a standing glute workout that you can easily do at home.

Equipment needed: No Equipment

Focus: Lower body strength, glutes, hip flexors

In this video, Signe introduces a flip jump to skaters who are just starting to learn it. She shows how to work on the jump from a standstill, so that skaters can really work on the mechanics of the entry, the the picking, the take-off, and the follow through. After working on these skills and bu...