The Secret to Fast Rotations & High Jumps

Ice creates resistance; the floor does not. To make off-ice training effective, we use resistance bands. They mimic the drag of the ice and force muscles to work at their limit. This is the best method to develop explosive sharpness (Snap) for instant grouping in jumps and to build the "fast-twitch" muscle fibers needed for multi-revolution jumps.

Curriculum: From Push-off to Landing

Air Position Drills: Exercises focused on the speed of gathering arms and legs. We teach the body to "snap" into position in a split second.

Push Power: Imitating edges and stroking against resistance for powerful Skating Skills.

Landing Stability: Balance exercises where the band pulls you off-center, simulating centrifugal force on the exit.

Glutes & Hips: Deep strengthening of the muscles responsible for jump height using Mini Bands.

Eliminating Under-rotations

Rotation Speed: The main cause of under-rotated jumps is slow grouping. Bands create inertia, training arms and legs to fly into position instantly.

Tightness: To keep tension in the band, the skater must hold the body rigid. This forms the habit of a tight air position.

Control: You learn to control every movement against resistance, improving the quality of elements (GOE).

Training Format

A dynamic workout using long expanders and short loop bands. We alternate explosive intervals (speed work) with slow strength exercises (static and control work).

Methodology & Benefits

The Professional Standard: Professionals always use resistance bands. No top athlete hits the ice without a band warm-up. It is a mandatory tool in the bag of every national team skater.

Safety & Efficiency: Bands are considered the most effective tool that does not injure joints or the spine (unlike heavy weights). They are suitable for everyone: from kids and beginners to adult hobbyists.

Convenience: It’s a full gym in your pocket. You can train at home, at camps, or in a hotel room, never missing a workout day.

Required Equipment & Attire

Mini Bands (Loop Bands): Circular bands of varying resistance (for legs).

Long Resistance Band: An elastic ribbon or tube 1.5–2 meters long (for arms and jump simulation).

Sneakers: Mandatory! The workout involves active movement and stability.

Mat: For floor exercises.