Overview & Focus

• Overview: This routine focuses on single-foot off-ice training for figure skaters to build ankle strength, stability, and control.

• Focus: The primary focus is developing proper axis alignment ("laser beam"), quick/soft foot reactions, and safely resolving rotation momentum on a single foot.

Key Exercises & Timestamps

00:59 – Single-Leg Toe Raises (Rhythmic Warm-Up):

• Standing on one foot with hands on hips, rapidly pushing up onto the toes (focusing on the big and second toe) without bending the knee. Performed on both sides.

02:01 – Single-Leg Hopping Articulation:

• Performing slight hops on one leg while articulating from the toes down to the ball of the foot and heel, avoiding flat-foot landings. Performed on both sides.

03:35 – Landing Position Circle Hops:

• Holding a figure skating landing position with square arms and an extended back leg while hopping around a circle to train momentum control. Performed on both sides.

06:22 – Static Click Motion (Air Position Practice):

• Finding a single-jump air position (open backspin) and practicing sliding the non-standing foot down and pulling it back up ("clicking motion") to control rotational speed.

07:01 – Hopping Click Motion (Closing & Opening):

• Hopping in a circle while practicing closing into and opening out of the air position. Performed on both sides to build axis awareness.

09:06 – Dynamic Hop & Punch Rotation:

• Alternating between smaller hops in an open position and a larger, dynamic "punching" hop into a closed position to create controlled rotational speed around the circle.

10:47 – Full Combination (Clicking Action to Landing):

• Executing the dynamic closing/opening action mid-hop, immediately transitioning into a single-leg landing, and hopping a full circle before sticking the freeze position.