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SR STAR Off-Ice Exercise Plan
These exercise guidelines are for members of the West Toronto Skating Club only, When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge West Toronto Skating Club from any and all claims or causes of action, known or unknown.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
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Warm up ( 15 minutes ) 10 x Jumping Jacks 10 x Push Ups 10 x Sit Ups Ladder Drills Rotation Exercises |
Warm up ( 20 minutes ) Exercises x 2 20 x Jumping Jacks 20 x Mountain Climbers 10 x Push Ups 10 x Sit Ups Ladder Drills ( Upper And Lower ) Rotation Exercises (1/2, 1, 1.5) |
Bunny Hop
1W - Waltz Jump
1T - Toe Loop Jump
1Lo - Loop Jump
1F - Flip Jump
1Lz - Lutz Jump
1A - Single Axel Jump
2S - Double Salchow
2T - Double Toe Loop
2Lo - Double Loop
2F - Double Flip
2Lz - Double Lutz
2A - Double Axel
Figure Skating Positions ( Hold 30 Seconds )
Sit Spin
Camel Spin
Landing Position
Biellmann Position
Y-Stand
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
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Off-Ice Exercises ( All Exercises x 2 )
Plank - 30 Seconds / 1:00 Min Plank with Leg Lift x 10
To Increase Difficulty: Push Up with Leg Lift x 10
Split Lunge x 10 2 foot, wide Squat x 10 Hip Raises x 10
Split Squat w/Twist x 10 Tricep Dip x 10 Ballet Lifts - Upper & Lower x 10
Core Twists - Upper Body x 10 Core Twist - Lower Body x 10 Side Plank w/Hip Lift & Twist x 10 |
Off-Ice Exercises ( All Exercises x 2 )
Plank with Leg Lift x 10 Push Up with Leg Lift x 10 Alternating Superman x 10
Side Split Lunge x 10 Box Squat x 10 Hip Raises x 10 Split Squat w/Twist w/Arms up x 10
Tricep Dip x 10 Row with Extension x 10 Bicep Curl x 10
Ballet Lifts - Upper & Lower x 10 Scissor x 20 Side Plank w/Hip Lift w/Leg Lift x 10 |
Off-Ice Exercises ( All Exercises x 2 )
Leg Raise with Pulse x 2 x 40 Plank with Hand Tap x 10 Hip Raises, 1 Leg x 15
Tricep Dip x 10 Split Squat w/ Twist w/ arms up x 10 Side Arm Raises x 10 Bicep Curl into Press x 10
Row with Extension x 10 Alternating Superman x 10 Ballet Lifts - Upper and Lower x 10
Knee Hugs x 20 Scissor x 20
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Off-Ice Exercises ( All Exercises x 2 ) ( x 1 )
Camel Kicks and Hold 60 Seconds x 10 Camel + Sit Combination x 10 Side Jumps x 10 Side Jumps with Hop and Twist x 10 Side Jumps with 1 Rev and Landing x 10
Leg Raise with Pulse x 2 x 40 Plank with Hand Tap x 10 Hip Raises, 1 Leg x 15 Knee Hugs x 20
Praying Push Ups x 10 Deadlifts 1 leg x 10 Side Arm Raises x 10 Bicep Curl into Press x 10
Row with Extension x 10 Alternating Superman x 10 Ballet Lifts - Upper and Lower x 10 Scissor with Side Scissor x 20 Each
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Off-Ice Exercises ( All Exercises x 2 )
Toe/Heel, Rotations, Kick Stretches F/S/B
Leg / Arm Circles Donkey Kicks Superman Arm/Leg Hip Raises Calf Raises [Camel Hold]
Squat, Shoulder Press Bicep Curls, Shoulder Raises Narrow Push Ups [Camel Front]
Crunches Leg Raises Supermans Toe Touches Flutter Kicks [Sit Balance]
100's
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Stretching ( 20-30 Minutes )
Stretching Guide:
Complete at the end of every session.
Hold each stretch for at least 30 seconds.
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Links:
The following links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement by West Toronto Skating Club of any of the products, services or opinions of the corporation or organization or individual. The West Toronto Skating Club bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site(s) for answers to questions regarding its content.
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These links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement by West Toronto Skating Club of any of the products, services or opinions of the corporation or organization or individual. The West Toronto Skating Club bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site(s) for answers to questions regarding its content.
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