Developed and led by Signe Ronka, former Canadian international figure skater and founder of FLEXAFIT®, this 51-minute program is a complete off-ice training system designed to improve jump technique, balance, and athleticism for figure and roller skaters. The program also includes on-ice demonstrations to help skaters better connect dryland drills to on-ice execution.

What’s Included:

Dynamic Warm-Up:
Skipping, high knees, butt kicks, jump squats, tuck jumps, burpees, push-ups, sit-ups, and dynamic stretching

Advanced Technical Drills:
Lunge twists, pendulum movements, twist jumps, half-turns, full turns, one-and-a-half jumps, and doubles

Spin Technique Training:

Sit spin: slow squats, half-squats, full sit spin rotations

Flying sit spin: jump squats, tuck jumps, one-legged squats

Flying camel: side kicks, spiral holds, and full flying camel combination

Off-Ice Jump Training:
Skips, donkey kicks, waltz jumps, rotational drills (half, full, and double turns)

On-Ice Demonstrations:
Some single jump techniques demonstrated on the ice to reinforce the purpose and connection of off-ice drills

Plyometrics & Agility:
Power and speed exercises, agility drills using ladders and hurdles to enhance quick directional changes and fast-twitch muscle activation

Perfect for skaters and coaches looking to build a strong foundation, this program bridges the gap between off-ice and on-ice training.