2 Exercises to Boost Your Figure Skating Jumps

Anna Shcherbakova © Pinterest

Ever dream of adding extra height and confidence to your jumps? Mastering your vertical jump is a crucial element in taking your figure skating to the next level. Here are two effective exercises you can incorporate into your training routine to elevate your jumps:

1. Depth Jumps:

Depth jumps are a plyometric exercise that target your explosive power, a key ingredient for powerful jumps. Here’s how to do them safely and effectively:

Find a sturdy box or platform that’s a comfortable height for you to jump down from (ideally starting lower and gradually increasing as you gain strength).
Stand on the box with your feet shoulder-width apart and toes pointed slightly outward.
Engage your core and keep your back straight as you step off the box with control.
Immediately upon landing, absorb the impact by bending your knees and hips. Don’t let your legs go straight!
Explosively push off the ground, aiming to jump as high as possible.
Maintain a good landing posture, with knees slightly bent and ankles stacked over your toes.

Focus on:

Controlled descent: Stepping off the box with control is crucial to avoid injury.
Quick transition: Minimize the time you spend in the “squatted” position after landing before exploding upwards.
Soft landings: Bend your knees and hips to absorb the impact and protect your joints.
Reps and sets: Start with 2-3 sets of 3-5 repetitions, gradually increasing as you get stronger.

2. Box Jumps:

Box jumps build upon depth jumps by adding a vertical element you need to clear during your jumps. Here’s how to perform them:

Stand in front of a box that’s challenging but achievable for you to jump onto.
Follow the same posture and core engagement as depth jumps.
Swing your arms back as you lower yourself slightly before initiating the jump.
Explode upwards, swinging your arms forward to generate power.
Aim to land softly on top of the box with both feet together.
Step or hop down carefully after a brief pause.

Focus on:

Explosive jump: Engage your entire body for a powerful jump that propels you onto the box.
Soft landing: Maintain proper knee and hip flexion to absorb the impact on landing.
Balance: Land with both feet together on the box for proper balance.
Progression: Start with a lower box and gradually increase the height as you gain strength and confidence.

Remember:

Warm up properly before attempting these exercises.
Listen to your body: Don’t push yourself beyond your limits and take rest days when needed.
Work with a coach: A qualified coach can ensure you’re performing the exercises correctly and safely while maximizing their effectiveness for your individual needs.

By incorporating these exercises into your training regimen and focusing on proper technique, you’ll be well on your way to achieving those gravity-defying jumps you’ve been dreaming of! Land those jumps with confidence and soar to new heights in your figure skating journey.