Purpose: The upward-facing dog is a great back stretch that opens up the chest and collarbones, lengthens the spine, stretches your wrists, and strengthens your back muscles.

Focus: Back stretch, back strength, wrist stretch, chest opener, spinal elongation.

Purpose: Working on turns on the floor, such as this backward outside bracket, can be a good way for skaters to gain understanding of the body position and lean needed to maintain the backward outside edge into the forward inside edge without having too much speed. They also can practice the fee...

Purpose: This challenging variation of bird dog allows skaters to strengthen their obliques while working on their stability alignment.
Focus: Stability, posture, core strength, obliques, abs, injury prevention

"Purpose: This advanced version of pigeon pose requires good hip flexibility and quad flexibility. Eventually skaters can work to the full king pigeon pose, which requires skaters to grab the back leg and reach their head back to touch their foot. This is a full body flexibility pose that is quit...

Purpose: Wrist mobility is important for figure skaters because choreography often uses our hands to express different things to music

Focus: Mobility, expression, wrist rotation

Purpose: This stretch is a foundational one for stretching the lower back, hamstrings, and calves. It's a great pose to use in your warm-up or cool-down.

Focus: Hamstring, calves, low back, flexibility, tension relief.

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 single leg Romanian deadlift challenges a skater's balance and stability while engaging their posterior lower body strength

Focus: Balance, stabiltiy, hip extension, hamstrings, glutes, erector spinae, core strength

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 additional help of momentum from the entry. Skaters should consistently practice change foot jumps in inc...

20-minute spinner classes with Signe mastering one spin at a time. The class will cover excellent beginner progressions to learn how to use the spinner and find your balance point easily.

These classes will focus on back spin, upright spin, camel spin, sit spin and get into combos as we progress.

Level: Foundation
Base exercise: Pivot to follow-through walkthrough
Variation: Pivot pull back to push forward
Purpose: This exercise helps isolate the pivot and the follow-through on the toe-loop. By having skaters pivot back and then forwards, they can check the quality of their outside edge ...

Level: Advanced
Base exercise: Flying sit spin
Variation: From standstill, beginner version, no full sit spin after the fly
Purpose: This demo shows skaters what they are trying to achieve when they first start a flying sit. Showing it from standstill and with a focus on the initial fly without...

Purpose: Skaters can use this drill to practice balancing in their h position for their backspin. It is also helpful for loop take-offs and jump landings as well.

Focus: Basic technique, axis, alignment, balance, upper body position

Purpose: Skaters can work on their camel spin by snapping into their hold position before checking out after 1/2 turn. This ensures that they have a good axis and alignment and they can practice feeling the balance of a camel. It is a good safety exercise before skaters try to do a spinner camel ...

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

Purpose: Working on turns on the floor, such as this forward outside bracket, can be a good way for skaters to gain understanding of the body position and lean needed to maintain the forward outside edge into the backward inside edge without having too much speed. They also can practice the feeli...

Purpose: Practice this forward inside bracket on the floor to understand and perfect basic technique. This bracket starts on a forward inside edge and counter-rotates to a backward outside edge on the same circle.
Focus: Basic technique, edge quality, upper body position.

This lunge has been referred to as the World's Greatest Stretch. A deep lunge stretches your hip flexors, glutes, quadriceps, and inner thigh muscles. With the thoracic (upper body) rotation, it also stretches your lats, psoas, ribs, pecs, back, and obliques.

Along with stretching, this pose a...

Purpose: By walking through the positions for a forward to backward camel spin on the floor, skaters can practice the muscle memory needed for changing feet and quickly snapping up into their back camel after the forward camel. The 1/4 turns add an additional level of difficulty and make skaters ...

Level: Beginner
Base exercise: Sit spin
Variation: From standstill, on axis line
Purpose: Doing a forward sit spin from standstill on an axis line is helpful for skaters just starting a sit spin to know when to place their edge hook and snap by returning back to the same axis they started on
F...

Using a band around your knees, ankles, or feet during a crab walk is a great way to increase the difficulty of the exercise and add additional resistance training.

Purpose: This pose is great for building back flexibilty by stretching the front of the body--the chest, abs, and psoas muscle. After arching or bending the back, skaters should reset with a recovery pose that rounds or curves the back.

Focus: Back flexibilty, back bend, chest stretch, psoas st...

Purpose: Skaters can improve their backward inside three turns by working on them off the ice. They should step down onto an inside edge and keep the free foot lifted. The upper body should rotate outside the circle in the direction they are turning, and when they turn to forwards the free foot s...

Level: Foundation
Base exercise: Back scratch spin
Variation: Loop jump exit
Purpose: Doing a loop jump off the back spin on a spinner can help skaters practice alignment into their loop jump and air position for any jump. Doing a loop jump off a spinner is also a good safety exercise for student...