Figure Skating In-Season Workout

Program specific workouts
My book, Brave New Workouts: Figure Skating
Available at www.coachkenkash.com
Exercise Type Exercise Name Sets x Reps Apparatus
Mobility:
Seated Front Kick 1 x 10 each Mat
Seated Hand Press Kick
Supine Front Kick
Lying Side Kick
Prone One Leg Back Kick
Prone Two Leg Back Kicks
Back Lift
Superman
Mermaid Pushup
Mermaid Pushup Hold Leg Curl
6-point Back Kicks
Fire Hydrant
6-point Back Head Kicks
Increase HR:
Waltz Walkthrough & Jump 2 each
Salchow Walkthrough & Jump
Toe Loop Walkthrough & Jump
Loop Walkthrough & Jump
Flip Walkthrough & Jump
Lutz Walkthrough & Jump
Axel Walkthrough & Jump
Program Simulation: 20 seconds each
One Leg Pushoff
Alternating Leg Pushoffs
One Leg Lunge
Suicides
Quarter/Half/Full
Pirouettes Spinner
Stretch:
Spin Position Holds 5 seconds each
Specific:
Off Ice Program Run Thru
Cooldown:
Program Visualization 5 minutes

Видео Figure Skating In-Season Workout канала Coach Ken Kash