SASC 2011-2012
Off-ice Warm-up and Cool-Down

Jumpstart- Warm-up- 15 minutes

1) Increasing heart rate- 5 minutes

            - skipping                                             - 1 foot jumps

            - side hops                                           - bunny hops

            - jumping jacks                         - pick knees up high

            - skipping with a twist                           - grapevine

2) Skating positions- 8 minutes

            - 1 foot balance

            - 2 foot car with a flat back

            - arabesque into a spiral

            - landing postitions on both feet

            - lunges with straight leg

            - ankle exercises- flat, demi, point. Balance of tippy-toes.

            - side steps

3) Stretching- 2 minutes

            - side stretching

            - forward stretching

            - quad stretch

Jumpstart Cool-Down- 10 minutes

Do twice each:

- Splits (1 minute per position)

- Spirals

- Back Bridges

- Sit and Reach
 

SASC 2011-2012
Off-ice Warm-up and Cool-Down

Academy Skating- Warm-up

1) Increasing heart rate- 5 minutes

            - ladder drills or skipping

            - grapevine

            - side hops

            - walking/skipping A's

2) Bar work- 5 minutes

            - leg swings- square and side

            - alignment stretching- front, side and back into spirals

            - ballet bends and ankle exercises- 1st, 2nd, and 5th position

            - 5th position jumps into point

3) Balances- 3 minutes

            - 1 foot spin

            - sit spin

            - camel spin

            - layback spin

            - spin variations

            - side steps

4) Stretching- 2 minutes

            - side

            - front

            - quad

Academy Skating Cool-Down- 10 minutes

Do twice each:

- Splits (1 minute per position)

- Back Bridges/ Camel pose

- Sit and Reach

- Spirals