Purpose: This video is a follow-along 12 minute warm-up to use before an on or off-ice training session, workout, or competition. Warming up is very important for figure skaters as it helps initiate blood flow to the muscles and prevent injuries. This warm-up includes a variety of exercises desig...

Purpose: This video introduces basic jump rotation technique from two foot 1/4 turns landing on two feet. It is essential that skaters learn how to rotate on the spot because it helps their axis and alignment in the air, their body awareness and vertical height.

Focus: Basic technique, upper bo...

Purpose: This video introduces 1/2 and 1 turns in stationary rotation skills, starting with double leg stationary two foot landings both directions, and then moving into landing on one foot.

Focus: Max rotation, basic technique, arm position, head position, vertical height, landing, air positio...

Purpose: Skaters work on explosive power and vertical height for their jumps in this beginner jump class

Sarah uses core jump exercises to help work on overall jump technique.

Skaters could also use this class as an off-ice warm-up before practicing on-ice jumps.

Focus: Explosive power, vert...

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 mini class leads skaters through a series of exercises to help them work on timing and rhythm with two foot stationary exercises. This is a good class to do after skaters are comfortable with 1/4, 1/2 and 1 turn stationary two foot jumps.

Focus: Timing and rhythm, jump consistency...

Purpose: Doing a backward hop landing position challenges skaters to maintain good alignment and position after landing. Skaters should keep their upper body tall and free leg stretched behind, with the arms slightly counterchecked over the landing leg

Focus: Alignment, upper body position, arm ...

Purpose: This drill helps skaters build their hip adductors, or inner thigh muscles, so that they can pull into a tight air position for more rotation

Focus: Tight air position, hip adductors, h position

Purpose: This exercise mimics the mechanics of the on-ice take-off to air position. It will help skaters to drive up off their toe and click into a tight air position.
Focus: calf raise, upper body check, free leg hip stability, glute activation, tight air position

Purpose: This walk-through shows skaters the movements for a hip twist. Notice that the body should rise up (vertical height) before fully closing into air position, and the head stays tracking forward.

Focus: basic technique, tight air position, vertical height, head position, arm position, qu...

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 ...

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...

Purpose: Skaters should frequently go through double leg jump progressions starting at 1/4 turns and increasing up to their maximum. A hip twist in between helps with timing and rhythm and also helps skaters focus on generating vertical height before rotation. Rotating both directions is good for...

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 ...

Purpose: Skaters should learn to jump both directions as it is more healthy for their body; if a skater only jumps one direction all the time they can be prone to injury because of under-development of one side of their body.

Focus: Timing and rhythm, injury prevention, spatial awareness, verti...

Level: Foundation Base exercise: Hip twist + rotation. Variation: Resistance band stretched between both hands, checked on skating side. Body alignment focus: Arms and shoulder position before take-off of a jump. Purpose: The resistance band helps skaters keep a strong check over the landing sid...

Level: Foundation
Base exercise: Max rotation
Variation: Double leg landing, continuous
Purpose: Skaters benefit from practicing quick, sucessive rotations that are less than their max rotation amount because they are able to maintain good form while having a quick take-off after landing the pre...

Purpose: This drill challenges and improves a skater's ability to do continuous rotation, and also change the conditions within the same drill. Skaters need to be able to know where they are in space to do the 1/2 turns followed by the full turn. It is also challenging to land with control on one...

Purpose: This drill challenges and improves a skater's ability to do continuous rotation, and also change the conditions within the same drill. Skaters need to be able to know where they are in space to do the 1/2 turns followed by the full turn. It is also challenging to land with control on one...

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...

Purpose: This drill helps skaters build muscle memory for body positioning in a loop take-off into air position as well as from air position into jump landings
Focus: Axis, alignment, tight air position, take-off hip flexion, landing hip flexion, triple extension

Level: Foundation
Base exercise: Stationary loop lockdown
Variation: Continuous
Purpose: This drill makes skaters work on straight vertical height without rotation, and snapping into a tight air position. By doing these exercises continuously, skaters need to have a good axis and alignment over t...

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 stationary p...

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...