-
Air position hop to eagle position: Foundation-Elite
Episode 17
Purpose: This is a great warm-drill for skaters to practice their air position and help warm up their knees and ankles prior to jumping on or off the ice
Focus: tight air position, quick landing, knee and ankle warm-up -
00:10Episode 12
Heel kicks with arm circles: Beginner-Elite
Episode 12
Purpose: This warm-up drill is a heart rate boosting drill that works on coordination and incorporates dynamic stretching to loosen muscles before off or on-ice training. Skaters should do forward heel kicks with forward arm circles and then backward heel kicks with backward arm circles and aim f...
-
Heel kicks with windmill arm circle: Beginner-Elite
Episode 13
"Purpose: This warm-up drill is a heart rate boosting drill that works on coordination and incorporates dynamic stretching to loosen muscles before off or on-ice training. Skaters should do forward heel kicks with forward arm circles and then backward heel kicks with backward arm circles and aim ...
-
Forward and backward skips: Beginner-Elite
Episode 1
Purpose: Skaters can use this exercise in their warm-up to warm-up hips, knees and ankles. Practice both forwards and backwards down the floor pumping arms back and forward with the knee to simulate the axel take-off on the ice.
Focus: hip, knee, and ankle extension; power, roll up to the toe, co... -
00:10Episode 1
Donkey kicks: Beginner-Elite
Episode 1
Purpose: This drill is a good exercise to add to skaters warm-up as it aims to get them working their hips, knees and ankles working together and get fully extended as they reach the peak of the donkey kick. This drill helps skaters to work on explosive power, timing and coordination.
Focus: exp... -
00:07Episode 2
Grapevine: Foundation-Elite
Episode 2
Purpose: This drill helps skaters to work on their quick feet and the quick snapping of their hips and core, waking up their obliques. Skaters should try to move their hips with their feet rather than just crossing over to get greatest benefit from this drill.
Focus: Timing, rhythm, quick twitch,... -
00:05Episode 11
Forward bounding: Beginner-Elite
Episode 11
Purpose: Skaters should add bounding to their warm-up as a heart rate boosting drill and to work on the quickness and explosive power. Skaters should try to be quick and light on their feet, trying not to heel strike.
Focus: heart rate boosting, timing, rhythm, power -
Alternating axel and loop walking air position clicks: Beginner-Foundation
Episode 9
Purpose: Skaters can use this drill to wake-up their calf muscles to prepare to start jumping. Going from the calf raise into air position will help skaters work on the muscle memory of take-off to air position on the ice. Skaters can aim to do 10 reps as part of their greater warm-up.
Focus: air... -
Alternating axel and loop jumping air position clicks: Foundation-Elite
Episode 2
Purpose: This is a great exercise for skaters to add to their warm-up. Skaters should complete exercise across the floor alternating feet and always getting to their air position (either snapping behind or in front). This exercise will help to warm-up hips, knees and ankles, and will also allow s...
-
Alternating axel and loop hip twists drill: Foundation-Elite
Episode 7
Purpose: Use this exercise to warm-up quick twitch and hip snap for change foot and same foot take-off jumps.
Focus: single leg stationary axel take-off, single leg stationary loop take-off, quick twitch, warm-up, hip snap, vertical height, air position.
-
Alternating axel and loop take-off 1/2 turn drill: Foundation-Advanced
Episode 10
Purpose: This across the floor exercise helps skaters work on both their loop and axel take-offs
Focus: Timing and rhythm, quick twitch, tight air position, spatial awareness, across the floor -
Alternating axel and loop take-off full turn drill: Advanced-Elite
Episode 4
Purpose: This off-ice exercise will help improve skaters quick twitch muscles when getting into their air position and also trains skaters to have a strong skating side check. Skaters can try doing this exercise across the floor in their warm-up doing 5 on each side.
Focus: upper body check, quic... -
00:08Episode 8
Bell jump 1/2 turn: Foundation-Advanced
Episode 8
Purpose: This drill will help skaters to maintain a strong skating side on their axel take-off. Skaters should aim to do 5 in a row in a straight line, while also practicing getting a full roll up to the toe as they take off. This exercise also helps skaters to work on their spacial awareness, le...
-
Bell jump: Foundation-Elite
Purpose: This is a great exercise for skaters to add to their warm-up. It warms up key muscles for jumping, helps to practice spacial awareness and get their core firing. This exercise also helps skaters to practice their axel take-off. Skaters should try to do 5-6 of these in a row down the floo...
-
Waltz jump across the floor: Beginner-Advanced
Episode 10
Purpose: This video demonstrates the proper technique of the setup to landing of a waltz jump across the floor. Skaters can add this to their warm-up prior to getting on the ice as part of their greater warm-up. Doing jumps on the floor focusing on proper technique will help transfer these habits...
-
Forward bend with torso rotations: Beginner-Elite
Episode 7
Purpose: This exercise will help skaters to feel a good dynamic stretch in their hamstrings and movement up through their torso into their upper body. Skaters can do 10 reps as part of their greater warm-up
Focus: warm-up, hamstring stretch, back and core activation, back and core stretch -
Dynamic forward and side kicks with Y-stand & grab holds: Foundation-Elite
Episode 14
Purpose: This warm-up drills helps to stretch skaters' muscles prior to on-ice and off-ice training while adding a skating specific Y-stand and grab hold to help warm up those particular muscles and work on their flexibility as part of the warm-up. Skaters should aim for 10 reps of this sequence....
-
Forward kick, candlestick spiral, sit: Advanced-Elite
Episode 13
"Purpose: This is an advanced progression for skaters to continue to improve their balance and control skills. It is a great skill to incorporate into a warm-up.
Focus: Balance, control, injury prevention, stability, candlestick spiral, sit spin position, combination spins, warm-up
-
Forward lunge reach back with hip turnouts & air position: Foundation-Elite
Purpose: This warm-up drill is a sport specific combination of dynamic stretches and muscle activation for hamstrings, hips, quads, calves, and core
Focus: hamstring, glute, quad activation, core and back stretch, lunge, hip turnouts, air position -
Backward lutz lunge with walley: Advanced-Elite
Episode 5
Purpose: This warm-up drill will help skaters to activate key muscle groups before on or off-ice training. It will also help skaters work on the transfer or weight from their front foot to back foot snapping into a hip twist for their lutz. Skaters can use the walley to help work on counter rotat...
-
Push-up with side plank rotation: Foundation-Elite
Episode 5
Purpose: This warm-up drill is a full body muscle activation exercise that will wake up skaters' core as they rotate and lift their leg. Skaters can aim to do 5 on each side as part of their greater warm-up. Skaters should tuck their hips under and tighten core as they move up and down in their p...
-
Cartwheel, butterfly, illusion sequence: Advanced-Elite
Episode 3
Purpose: Doing this exercise helps skaters to get the feel of kicking their feet first in the cartwheel and then similarly again in the butterfly. Skaters should try to swoop their body down and then feel their upper body fly up in an arch as their legs kick one after the other. Skaters should fe...
-
Advanced: deep lunge variation demonstration
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...
-
Foundation: Off-ice two foot forward and backward quick feet ladder drill
Purpose: Doing ladder drills can help skaters develop coordination and body awareness. These skills help them learn new skills and choreography more quickly, and also help them have tidier foot placement when skating.
Focus: Coordination, rhythm and timing