Do you want to master tough step sequences and jump combinations to get credit for the higher difficulty levels, but don’t have the power and endurance to make it through the second half of your competitive routine? Do you need to develop a higher jump range to successfully complete the necessary number of rotations? Our Acceleration program is perfect for getting you to the next level.

With the Athletic Republic Acceleration program, the average athlete will see a 2-4 inch increase in vertical jump, a decrease of 0.2 seconds in a 40-yard sprint, and a 50% reduction in recovery rates.

Below is a detailed overview of our Acceleration program:

Objective

• Enhance posture/body positioning
• Increase acceleration and speed around the ice
• Increase explosive power – in particular vertical jump height
• Improve overall strength to reduce the athletes risk of joint and tendon injuries
• Improve foot work for better turning and pushing off
• Enhance cardiovascular condition

Components of the Figure Skating Training

• Warm-up/Cool-down
• Flexibility
• Strength Training
• Cardiovascular/Endurance Training
• Balance
• Agility
• Plyometric Training
• Core Stabilization Training

Warm-up/Cool-down

• Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily.

Flexibility

• Figure Skating-specific flexibility stretching exercises including static stretching, isometric stretching, and active isolated stretching (AIS).

Strength Training

• Figure Skating involves precise, multi-directional movements that require highly developed motor co-ordination; strength training will help fine-tune these movements. A sound weight-training program encourages stability in your physical strength as well as reduces the chance of injury. Figure skaters will utilize bodyweight, free-weights, medicine balls, and some machine exercises for muscle, joint and connective tissue strengthening. The exercises performed will be biomechanically specific to figure skating skills including muscle movements used in jumping and turning.

Cardiovascular/ Endurance Training

• Typically, the body takes anywhere from five to seven minutes to reach a comfortable cardiovascular output after the rise in heart rate. Because a long program can typically longer than seven minutes, the body works in its aerobic mode throughout the program. Drills will be related to the same energy systems and tactical movements utilized in a figure skating competition, with a focus on sprint speed.

Dynamic Balance

• It goes without saying that balance is connected to figure skating. As a skater’s body awareness of balance improves, more difficult skating maneuvers can be achieved. Skaters will perform a series of balance specific exercises to strengthen their stabilizer muscles and allow for better on-ice control.

Agility

• Agility is the ability to execute a series of diverse movements. It requires the ability to change speed and direction while maintaining effective control of your body. The program will incorporate a variety of agility drills through speed agility ladder and advanced ground based agility patterns.

Plyometric Training

• Skaters will perform specific plyometric (power) drills for increased motor performance (coordination), vertical jump height, lateral power and rotation and landing strength. Drills will include single and double leg jumps in place, longitudinal and vertical jumps, box jumps and medicine ball drills for upper body and middle body torso power.

Core Stabilization Training

• A strong core includes abdominal muscles and lower back muscles. These muscles are essential in posture, balance and stabilization. A strong posture allows for solid landings, tight air positions, stable spin positions, and keeps the body’s gravitational alignment with the skater’s axis throughout every movement from the basic cross-over to the elusive triple axel.