Forward inside to back outside rocker cluster: Advanced-Elite
Warm-up
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6s
Purpose: This exercise helps the skater get into their knees and ankles during warm-up. It encourages the skater to work to build power and speed on one foot which is necessary for clusters in a step sequence.
Focus: Turn placement, Upper body control, balance, edge quality, across the ice, knee bend, power, warm-up
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Russian stroking warm-up: Foundation-...
Purpose: This pattern allows skaters to work on combining their crossovers with an inside edge hold. The change of edges and the alternating sides makes it a good pattern for skaters to work on their general skating skills and quality of edges, as well as build power and speed.
Focus: Edge quali...
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5 key knee and ankle warm-up exercise...
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
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Foundation: Off-ice counterclockwise ...
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 ...
