Purpose: Skaters should be doing these types of glute, hip and pelvic floor exercises every day to help with alignment on jumps and spins, injury prevention, working on a strong core and pelvic floor to keep a nice neutral spine minimizing the chance of sway or arch to maximize power on jumps. Sk...

Purpose: This is a standing glute workout that you can easily do at home.

Equipment needed: No Equipment

Focus: Lower body strength, glutes, hip flexors

Purpose: This video is a barre inspired glute workout.

Equipment needed: Yoga block, chair/counter
Focus: Barre, glutes, lower body strength, deep glute strength, injury prevention, standing glute exercises, lateral leg extensions, post-season

Purpose: This video is a fast but difficult Pilates/yoga style core workout.
Equipment needed: Yoga mat, hand weight (optional)

Focus: Core strength, abs, hip flexors, pelvic floor, obliques, deep core muscles

Purpose: This plyometric workout is great for skaters to work on their anerobic cardio conditioning and get up their endurance for program run-throughs

Focus: Explosive power, conditioning, program endurance, anerobic cardio, vertical height

Purpose: Strengthen and tone your glutes, along with your hip flexors, quads and hamstrings with this barre style workout.

Format: Warm-up, guided sequence of exercises for reps, cool-down

Equipment: Chair/barre, loop resistance band (optional)
Focus: Muscle tone, deep glute strength, quads, h...

Purpose: Strengthen and tone your quads, hamstrings, calves, and glutes with this barre style workout.

Format: Warmup, guided sequence of exercises for reps

Equipment: Chair/barre, loop resistance band (optional)

Focus: Muscle tone, deep muscle strength, stability, glutes, hamstrings, quads, ...

"Purpose: This is a short workout that targets the core and the upper body.

Format: 3 sets, 4 exercises

Equipment: Hand weights
Focus: Full body strength, core strength, bicep strength, triceps strength, abdominal strength, deep core strength"

Purpose: Build your agility and reaction time with these follow along ladder exercises. It's important for skaters to practice agility and reaction time so that they can improve their quickness and coordination into their on ice skills.

Focus: Agility, reactivity, quick twitch, coordination, ti...

Purpose: This follow-along video is a great class to do to work on improving your balance. Balance is such an important skill for figure skaters to work on because so much of figure skating is done on one foot. This class starts with some basic balance positions and then ends with some skating sp...

Purpose: This workout is a great lower body workout for beginners.

There are 5 exercises that are done for 8 reps on each side. There are two sets in this workout.
To increase the difficulty, add in hand weights or ankle weights.

Focus: Lower body strength, glute strength, quad strength, ha...

Purpose: This workout is an upper body and arm circuit of 4 exercises, 1 minute on 10 seconds off, with two sets.

To make this workout more challenging, use small hand weights with each of the exercises.

Focus: Upper body strength, arm strength, shoulder strength, shoulder injury prevention,...

Purpose: Follow along in this 10 minute balance class with Sarah to work on your control and stability to improve your on-ice control.

This also could be used as a great off-ice balance warm-up before training.

Focus: Balance, stability, injury prevention, stabilizer muscles, skater specific ...

Purpose: Follow-along with Sarah in this 10 minute core workout.

This workout is a sequence of plank holds to build your core stability and strength.

Focus: Core strength, isometric strength, stability, abs, obliques, back strength.

Purpose: This is a 10 minute full-body workout.

You will do each exercise for 45 seconds with a 15 second rest.

This is a great in-season workout for conditioning program endurance.

Small hand weights are optional in this workout.
Focus: Full body strength, explosive power, anerobic cardio...

Purpose: This workout is a stability workout starting with 6 exercises with a 30 second hold, followed by 3 exercises with 10 reps each. The workout starts and finishes a 1 minute plank.

For this workout, you need a raised surface as well as a bosu ball. If you don't have a bosu, you can substi...

Purpose: Follow along with Sarah with this conditionining workout as she starts with three exercises of ten reps each as a AMRAP workout--as many sets as possible.

She follows it with a circuit with a set of exercises for the full body.

This is a great in-season workout to maintain good condi...

Purpose: Grab a resistance band and follow-along with Sarah for this 15 minute resistance band workout. This workout is a great full body deep stabilizer muscle workout.

Use a heavier resistance band for more of a challenge, but make sure you can maintain your form throughout!
Focus: Core stren...

Purpose: Follow-along with Sarah in this 15 minute upper body and core strength workout. You will need a raised surface and hand weights for this workout.
There are two circuits in this workout, with ten reps of each exercise. You will do three sets of both circuits.

Focus: Full body core, bic...

Overview:
0:00 Importance of pelvic floor and deep core strengthening
1:05 Overview of the 3 exercises and workout structure
2:15 First exercise
4:01 Second exercise
5:21 Third exercise
6:24 Round 2 of the workout
9:20 Round 3 of the workout
12:00 Closing remarks

Focus: Deep core strength, pel...