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.

Focus: Basic technique, Lutz entry, Lutz picking, Lut...

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 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 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 a simple meditative breathing exercise that skaters can do to improve their mental wellbeing and focus. Paola also talks about different health measures skaters can to do practice preventative wellness and to maintain optimal athletic performance.

Focus: Breathing...

Purpose: This video is a great follow-along cool-down routine with a strength aspect. After an intense training session, skaters can bring down their heart rate slowly and build some isometric stability strength and release body tension with this routine.

Focus: Cool-down, recovery, lower heart...

In this video, Signe breaks down the basic concepts for the toe loop into eight steps.

Pre-requisite: Inside three turn on the circle with the free leg extended on entrance and exit.

Signe explains that she recommends learning a toe loop with the same technique that will be used in a double to...

Propósito: En este video, la Dra. Paola Reyes explica los tipos de macronutrientes: carbohidratos, proteínas, grasas y fibra. Además, explora micronutrientes como el calcio y diferentes vitaminas. Luego, muestra tres recetas distintas: una bebida casera y saludable con electrolitos, un snack salu...

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

Equipment needed: No Equipment

Focus: Lower body strength, glutes, hip flexors

Purpose: This video teaches the basic technique for an off-ice lutz in a clockwise direction. All the lutz phases are explained--entrance, entry, picking & take-off, follow-through, air position, and landing.

Focus: Basic technique, jump phases, lutz entrance, lutz entry, lutz picking, lutz tak...

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 video explains why figure skaters need to focus on training and strengthening their deep hip muscles.

Focus: Hip strength, injury prevention, internal hip rotation, overuse injuries, TFL, gluteus Medius, gluteus maximus, hip flexors, muscle activation

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 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 addresses how coaches and parents can help support skaters with their mindset and mental training before and after competitions.

Focus: Coaching, skater support, mental support, negative thoughts, reframing, control, performance goals

"Purpose: This is a short workout that targets the core and the upper body.

Format: 3 sets, 4 exercises

Equipment: Hand weights
Focus: Full body strength, core strength, bicep strength, triceps strength, abdominal strength, deep core strength"

Purpose: This video explains why foam rolling is beneficial for figure skaters to use in their warm-up and their cool-downs, and some common mistakes figure skaters make when first trying foam rolling. Meg then teaches skaters how to use a foam roller to relax the muscles in their lower body.

...

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 introduces 5 key stroking exercises skaters should practice to warm-up their ankles and knees prior to getting into other skating elements.

Focus: upper body control, across the ice, flow, glide, balance, power

Purpose: This video breaks down an off-ice waltz jump phases from entrance, entry, take-off, follow-through, air position and landing. This video both clockwise and counterclockwise for both lefty and righty skaters.

Focus: Basic technique, jump phases, waltz entrance, waltz entry, waltz take-o...

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:
0:20 Knees Pushups
1:00 What you want to look for when doing pushups
2:25 When is the best time to do pushups
2:50 Toes pushups
3:30 Typical mistake for the toes pushups
4:20 What do pushups strengthen
4:50 Pushups variations
6:30 Wall pushups
7:45 Block pushups
Focus: Basic tech...