know we're all stuck at home social distancing so I wanted to provide you
with these free off ice tutorials to get you through this hard time I know it's
been tough with ice rinks being closed but I hope everyone is staying safe and
healthy during this time be sure to do the little things that make you happy
reach out to a friend or a family member and don't forget we can all get through
this together hope you guys are ready for this first one we're gonna
concentrate on off ice exercises to work on jump power here we go first exercise
will be the jump and cross this will help with quickness getting into your
jumps timing and tighter rotations start with your feet shoulder-width apart and
quickly lock your arms and ankles together at the same time nice and tight
try to land lightly you can also make this harder by adding some weights for the
jump and cross with rotation we are taking the previous exercise to the next
level we are simulating rotating on the ice by doing this exercise in a 360 this
will help us focus on keeping our shoulders level just like in the jump
you can also add some weights for this exercise for more of a challenge
for the pylo lunge let's first focus on the proper lunge position your knee
is in line with the hips and shoulders your chest is up instead of falling
forwards and the knee never tracks past the toes
this exercise will feel like you're takeoff during your jumps start off with
a lunge balancing on your heel then rock up to the toe to explode while bringing
the knee
for an easier modification to this you can also take out the jump and instead
perform a step for the pylo back lunge this will feel very similar to your flip
and lunge jump simply tap back and rock up to the toe on
your back foot to simulate the takeoff while bringing the opposite knee up be
careful not to let the chest fall forwards when you tap back and keep the
front knee behind the toes you can even practice pulling your arms in like
during an actual jump
for the box squat with jump start with your feet shoulder-width apart rock the
hips to sit back then press through the heel and squeeze the glutes to jump
you can modify this exercise by taking out the jump so it will be gentler on
your knees
you can also add weights to this exercise and feel free to jump while
holding the weights as well
for the Box step-up you can also use a chair or a bench as well step on the box
and press on the heel to stand up while you stand drive the knee up just like a
jump take off and you can use your arms like so and then gently step back down
you can also make this jump harder by lowering your back leg without touching
your foot back to the ground feel free to add weight to do this exercise as
well you can also do a box step up on the side so same thing stepping on the
box or a chair that you have pressing through the heel again and quickly get
into your jump rotation position so your ankles are locked up legs nice and tight
and arms crossed keeping the head up
once you feel comfortable you can also add some weights to this
lastly we have kneeling pylo jumps this one is a tricky one your arms and hips
will swing back extend the hip forward while landing gently with bent knees
about shoulder-width apart and extend the hips to stand
this exercise will help you will build up power in your legs and also help with
explosion in your jumps to modify this you can also carefully rise up staying
low in a squat position before rising up remember to keep proper form these are
behind the toe chest is up as well