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Fitness Exercises & Drills -

General Fitness and Sport Specific Fitness
There is one thing that is common to every exercise program  -  How to find the time to fit another item in a schedule that is crammed full of family, work,  school, church, and community activities.

       The article 20-Minute Workout: Do Anywhere Drills was originally published in FITNESS magazine, September 2007.

       These sports drills consume up to 250 calories in 20 minutes. They were developed by Shane Palahicky, a trainer at Chelsea Piers' BlueStreak training center in New York City.

Warm Up -

Do each of these moves for 1 minute:

  • Walk with high kicks: Extend arms at shoulder height in front of you. Step with right foot, then try to kick left hand with left foot, keeping leg straight. Repeat with right foot. Alternate sides.
  • Jog with high knees: Try to raise knees to chest.
  • Do side shuffle: 5 steps left, then right.
  • Skip with high knees.
Agility Shuffle and Squat -
  • At 5-yard intervals, set up 3 cones (or any markers). Stand at middle cone. Run to left cone, bend down to touch it, run to right cone, touch it, then run back to middle.
  • Perform 20 squat jumps (squat, jump up as high as you can, then land back in squat). Repeat set 3 times. Rest for 1 minute.
Box Drill/Plank -
  • Set up 4 cones (or markers) in a square, with 10 yards between each pair.
  • Start at one corner, run to first cone, side shuffle to second, run backwards to third, and side shuffle to fourth.
  • Then get into plank position (forearms on ground, back straight, toes tucked under) and hold for 30 seconds.
  • Repeat set 3 times. Rest for 1 minute.
Sprints -

Sprint 100 yards (or 15 to 25 seconds). Walk back to starting place. Do 5 reps.

5 Effective Football Fitness Training Drills
       There are a number of effective football fitness training drills that can be applied to the average person who is interested in getting into great physical shape. Strength, speed, agility and stamina are all qualities and abilities that a football player must possess. Football training drills are designed to get the football player in optimal shape.  You might find these drills challenging.

Tire Runs
       Sprinting through tires laid in a zig-zag pattern will help to develop speed, agility, endurance and leg strength. Begin at one end of the tires, and step into each tire with one foot, one at a time. Do this as quickly as possible, making sure to lift your knee up high after stepping out of each tire to avoid tripping. Once you get to the end of the laid out tires, repeat the process by sprinting through the tires back to starting position.

Shuttle Runs
       Shuttle runs work on speed, endurance and lower body muscle strength. Shuttle runs involve gradually increasing the distance of each sprint. The best place to perform this is on an actual football field - or even a soccer field - with the yard lines marked off. Begin at one end of the field, and sprint 10 yards, then sprint back to starting position. The next sprint should be done for 20 yards and back, then 30 yards and back, and so forth. Make sure you touch the yard line with your hands before sprinting back to the start.

Vertical Power Jumps
       This activity develops power and muscle building in the legs. Vertical power jumps involve jumping as high as you can repeatedly with explosive power. Begin by standing upright, then slowly bend at the knees and hips. With all your force, propel yourself vertically into the air as high as possible. To get more out of the jump, drive your knees towards your chest when leaping. Do not rest between jumps. Instead, transition into each jump immediately upon descent. Repeat 10 to 20 times for a great leg work out.

Box Jumps
       This involves jumping up onto a large stable box approximately two to three feet high (depending on your height). Box jumps promote power and muscle building as the vertical power jumps do, but with a little variation. Begin by standing at the foot of the box, about eight inches away. Jump up onto the edge of the box, stand up straight, then jump back down to starting position. Repeat 10 to 20 times.

Ladder Drill
       The ladder drill encourages speed, agility, coordination and leg muscle strength. Use an imaginary ladder laid out on the ground. To make things simpler, draw a ladder pattern on the ground with some chalk to visualize the ladder. Begin by standing at the bottom of the ladder with your feet shoulder width apart. Step into the first square with your left foot first, then immediately with your right foot.

Step on the outside of the second square with your left foot first, then your right foot on the other side of the square. Step back inside of the second square with one foot at a time, then back to the outside on the fourth square. Continue this pattern until you reach the top of the ladder, then run in a straight line back to starting position. The key is to make your steps as quick as possible to maximize the effectiveness of this football fitness training drill.

Source - FitDay

Army Exercise - Army Fitness Exercise Warm Ups Video  Nov. 18, 2009  Basic training requires a lot of exercise. These eight basic warm-up drills are a typical part of every day in the army. The day starts off  by doing the following warm up exercises. The warm up should last anywhere from seven to ten minutes long.

The Bend and Reach - The first exercise of the warm up drill is the bend and reach. The starting position is the hands above the head the palms are facing in, feet shoulder width apart in the straddle stance. On count one you will bend at the waist, slightly bending at the knees, placing the hands on the insides of the ankles. Count two is the same as the starting position.

Rear Lunge - The next exercise is the rear lunge. The starting position is the straddle stance with the feed approximately shoulder width apart and the hands on the hips. The fingers will be interlocked towards the front. On count one you will take an exaggerated step back with the left foot, Count two is the same as the starting position. Count three is the same as count one except with the opposite foot. Count four is the starting position.

High Jumper - The next exercise is the high jumper. On count one you will forcefully jump straight vertically up, on count two you will take another hop, bringing the arms back, the feet approximately shoulder width apart bending over slightly at the waist with the arms thrown back to the rear.

The Rower - The next exercise is the rower. The starting position is laying flat on your back, feet together, toes pointing upwards, arms extended upwards with the palms facing in. On count one, you will do a basic sit up with the arms still being shoulder level. The feet will come in as to form a ninety degree angle between the upper legs and the lower legs. Count two is the same as the starting position.

Squat Bender - The next exercise is the squat bender. On count one you will squat down at the knees, having the arms extended straight in front of you with the palms facing in and the fingers extended and joined. Count two is the same as the starting position. Count three you will be bending over at the waste placing the hands on the inside of the ankles with the palms facing in, slightly bending the knees. And count four is the same as the starting position.

The Windmill - The next exercise is the windmill. The starting position is the feet shoulder width apart with the arms extended out to the sides being shoulder level. On count one you will take the left hand and place in on the outside of the right foot, palm facing in with your opposite arm sticking straight up into the air, you'll be looking to the rear. On count two you will return back to the starting position. On count three you will do the same as count one except in the opposite way. This time the right hand will go towards the left foot. Count four is the same as the starting position.

Forward Lunge - The next exercise is the forward lunge. The starting position is the straddle stance. On count one you will take an exaggerated step forward bending at the knee in order to attain a good ninety degree angle with the forward leg. The hands will remain on the hips with the fingers extended and joined. Count two is the same as the starting position. Count three is the same as count one just with the opposite side leg. Count four is the same as the starting position.

Prone Row - The next exorcise is the prone row. The starting position is lying flat down on your stomach, your toes pointing to the rear, your head is up not resting on the ground, your arms are extended over your head. On count one you will begin raising the shoulder blades and the body off of the ground. Count two is the same as the starting position.

The Vision of What Constitutes Training Varies According to the Sport and the Desire to Compete
       Most people will envision working out at a gym lifting weights when  discussing off ice training; however,  professional sports trainers have refined their off ice training by working with elite Olympic athletes to maximize the time, energy, and available financial resources available.

       Increasingly there are facility constraints for the limited available ice time. It has become is a serious  problem to acquire the optimal on ice training.  Some younger athletes are using alternative education program to be able to train, during the normal weekday school hours, on public sessions that do not otherwise attract many individuals from
9:00 a.m. to about 2:00 p.m.  Week end ice activities have little open time expect for very early in the morning and late evening hours.

       All disciplines of ice skating are expensive sports that require considerable physical stamina required to perform short and longer events, plus endurance competitions that requiring performing multiple events over the period of a few days.

       There may also be sport specific technical skills that can also be targeted in off ice exercise/training. As a result coaches and their athletes have been forced to use the cheaper ice that is available at late evening and early morning hours when most people would prefer to be sleeping and acquiring an uninterrupted 8 hours of sleep.

Don't Reinvent The Wheel
       If it has been proven to be successful for elite skaters, there is no reason that these techniques should not be applied to training beginning through non-elite senior event athletes. A fit body is essential participate in a full training schedule that includes off-ice sessions to increase their strength, flexibility, agility, and artistic skills.

       It is makes sense, economical and physical, to participate in off-ice training sessions that augment an on-ice regime of training.
The mission of U.S. Figure Skating is to provide programs to encourage
participation and achievement in the sport of figure skating.

Recommended Reading:


Fresh-Off-the-Field Workout Drills | Fitbie Take your fitness routine up a notch and train like an athlete with these sports drills used by topflight trainers.

PDF  Army Pocket Physical Training Guide  Assess your fitness level with the 1–1–1 Physical Fitness Assessment. Warm–up Exercise Drills. This guide was written in recognition that both the quality and quantity of physical activity recommended to the individuals using this guide is consist- ent with current physical activity recommendations for the general public. The fitness components of Cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition are all inherent within this generalized exercise prescription. This program specifies the intensity, durat- ion, and frequency of training, and it is the interaction of these three variables that results in improved health and physical fitness.

Boot Camp Workout - Woman's Day Get into shape with our boot camp workout! ... Amp your body with our workout exercise and fitness workout. ... Exercise drills to whip your body into shape.

Conditioning Tips Drills and Exercises. Sport specific conditioning for gymnastics. Gymnastics requires phenomenal strength to weight ratio. This will help get you there.


The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

Skating Training Programs
USFS Learn To Skate Program
Summer Basic Skating Workshops
High School Skating Programs
Collegiate Figure Skating Programs
Summer Figure Skating Programs
High School Team Figure Skating
Test and Free Skating Track
PDF  Principles of Jumping
PDF  Theater On Ice Basic Skills

All materials are copy protected. 
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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