Self-off-ice for the summer

Let’s get strong!

• 50 calf raises, on two feet and on each foot.
• 30 knee bends each leg: forwards, sideways and backwards (good for knee stability)  Watch video for reference, Video 1, Video 2 and Video 3.

• 3 sets of 10 squat jumps 
• 3 sets of 10 lunge jumps 
• 3 sets of 10 speed skaters. Explosive leg muscles are important for skating!

• Jump rope:
  • 100 singles two feet 
  • 50 singles each foot 
  • 100 singles alternating feet 
  • 50 doubles two feet
  • 50 doubles each foot 
  • 50 doubles alternating 

• Run through all off ice jumps. Practice in spinner if you have space. 
• Watch videos for inspiration: Video 4, Video 5, Video 6, Video 7, Video 8, Video 9, Video 10, Video 11 and Video 12.
• Video 12: Axel instruction.

• 50 sit ups 
• 50 leg raises 
• 50 back raises with twist 

• Finish will stretching 
• Balancing on one foot hold 
• I position or Y position 
• Bielmann and hair cutter 
• Camel catch 
• Of course hold splits for 1 minute each  

I recommend doing this off ice minimum 3 times a week to see results. The goal is to do this off ice 5 times a week. The first few times will be hard but eventually your body will get stronger and it’ll become easier. These exercises will help strengthen your legs and core which will support your joints as we continue our journey learning new jumps.

Off ice is just as important as on ice training. This is a high-impact sport which means it is important to develop the strength to improve and prevent injuries.

Elena