Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form   Click here to see all the How-To Videos…

Exercise: High Knees Do: Get your knees high! Don’t: look down, let your chest and shoulders sag Easier: fewer reps, go more slowly Harder: step quickly   Click here to see all the How-To Videos…

Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don’t: Pop up and over; transfer your weight to the back foot on each side of the jumps […]

Exercise: Skater Strides Do: Stay low throughout, keep head and chest lifted, use arms like a speed skater Don’t: bob up and down, or half-ass it and wind up looking like a tap dancer :)

Exercise: Skater Jumps Variation: Skater Jumps & Hops Do: Take speed skater posture, low and bent at the waist. Jump wide and low. For the jump+hop variation, get as much air under your toes on the Hop as you can! Don’t: Pop up and over; transfer your weight to the back foot on each side of the jumps […]

Exercise: Sideways Stairs Do: Use “outside” and “inside” leg equally, & remember to swap sides every flight of stairs or two. Don’t: forget to get low and attack the stairs like a speed skater

Exercise: Tuck Jumps – Advanced Variations Do: Get low to start every jump. Power up as high as possible and tuck both knees to chest. Attempt to stick the landing each time. Don’t: do these without a very good warm-up. Easier: take more rest between jumps. Harder: n/a See also: Long Jump with Weight, Tuck Jumps Back to […]

Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…

Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances   Click here to see all the How-To Videos…

Exercise: Forward Lean-Over Lunge Do: Take a big enough step forward that your back leg is fairly straight; push through your heel to “spring” back to the starting position Don’t: let your front knee “cave in” towards your centreline – instead keep you knee tracking right over your ankle Easier: n/a Harder: Add weight

Exercise: Roll-Ups Do: Rise and lower with control; engage your abs; focus on tucking your pelvis under before starting the roll-down Don’t: use momentum; forget to breathe! Easier: use hands to support you Harder: n/a   Click here to see all the How-To Videos…

Exercise: Squats Variations: Squat Jumps, Squat Jump + Tuck Jump Do: Send hips back first, keep chest and head lifted. For jumping variations, do land with soft knees! Don’t: allow weight forward into your toes; look down Easier: If you can’t perform a squat on your own with good form, hold on to e.g. a door frame […]

Exercise: Planks with Single Knee Tucks on a Ball (HOB) Do: Try to keep as still as possible in your upper body and trunk Modification: do this from the ground, or with your elbows on the ball if you have wrist pain   Click here to see all the How-To Videos…

Exercise: Ab Leg Lifts & Scissor Leg Variation Do: Lower with control, keep your low back in contact with the mat, use your abs to lift and lower. Don’t: Do if you have low back problems, allow your body to move around during the leg movement Easier: keep the range of motion smaller, rest your […]

Exercise: Cross-Under Swipes Do: Bend your supporting leg; keep a flexed foot with instep facing the sky on your follow-through; adjust your pressure, surface, and footwear to make the exercise doable but challenging Don’t: forget to “reach” with your active leg Easier: Hold the wall for stability Harder: No hands!

Exercise: Prisoner Get-Ups Do: take your time, and hit all the “Stops”: 1) lie down 2) sit up 3) tuck your knee under 4) rise to kneeling 5) stand up Easier: Use your hands to support Harder: Add weight   Click here to see all the How-To Videos…

Exercise: Lateral Roll on a Ball Variations: Iron Cross, Charlie’s Angels Do: Keep hips lifted Don’t: Easier: Iron cross variation Harder: Charlie’s Angels variation   Click here to see all the How-To Videos…

Exercise: V-Sit Do: keep head and chest lifted, try to keep a flat low back Don’t: round your back Easier: support yourself with hands behind your knees Harder: longer balances   Click here to see all the How-To Videos…

Exercise: Push-Ups on a Ball Variations: FOB Push-ups; FOB single-leg push-ups; HOB push-ups from the knees; HOB push-ups (lowering motion only); HOB full push-ups Do: Practice good standard push-up form Don’t: Allow your shoulders to rise towards your ears Easier / Harder: variations are listed in order of challenge   Click here to see all the […]

Exercise: Lunge Twist Do: Practice good lunge form – front knee tracking straight over your supporting ankle Don’t: Allow front knee to “cave in” towards centre or come past your toes Easier: Keep arms closer to your body Harder: Add weight   Click here to see all the How-To Videos…

Exercise: Box Jumps (Standard, Squat Box Jump, and Seated Box Jump) Do: Land with feet completely on the box, and come to a full standing position, before stepping down. Explode up with the highest jump possible. Don’t: hit your knuckles on the box! Easier: use a 20″ or shorter box / step Harder: use a 24″ or higher box; […]

Exercise: Power Push-Ups Do: practice good plank and push-up form Don’t: allow your hips to rise or sag Easier: Do push-ups from your knees Harder: n/a   Click here to see all the How-To Videos…

An overused IT band can get tight and angry for lots of skaters. Use this stretch to calm it down, but don’t forget to do your glute strengthening work to help the underlying cause! Exercise: TFL + IT Band + Hamstring Stretch Do: Work with a friend or use a strap or band; Play around and […]

Exercise: Heismans Do: Keep feet fast and light; use your abs to tuck and crunch toward your knee Don’t: look for height – the movements should be lateral Easier: go slower and more deliberately Harder: faster feet!

Exercise: Upper Body Stretch Sequence Do: Just follow along and hold each stretch for 30 seconds minimum! Here’s the list: Chest stretch on the wall (or door stretch) Door frame back stretch Forearm stretch – inside and outside Back to all How-To Videos, in alphabetical order…

Exercise: Side Plank Variations: from elbow or from hand; arm lifted; leg lifted; both arm and leg lifted Do: Align your head, hips, and heels in a straight line Don’t: Look at your feet Easier: hand on hip, from the elbow Harder: Variations are listed in order from easier to harder Click here to see all […]

Exercise: Burpees Variations:Half Burpees, Squat Thrusts Do: Hit all the ‘stops’ with good form: Squat, plank, push-up, squat-jump Don’t: Rush through it and sacrifice form   Click here to see all the How-To Videos…

This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do’s, don’ts and alternatives, but the whole warm-up routine should not take you more than 5 minutes.  Do: […]

Exercise: Tuck Jumps Do: Get your knees UP! Land with soft knees Don’t: try these before being well warmed up Easier: take small stutter jumps in between each tuck jump Harder: jump higher, go faster   Click here to see all the How-To Videos…

Exercise: Agility Hops Variations: Front/back, Side-side with feet together; side-side one foot at a time Do: Wear shoes! Use something soft as an obstacle, e.g a rolled towel or t-shirt. Move feet quickly Easier: Go slow Harder: Move quickly! Extend your time   Click here to see all the How-To Videos…

Exercise: Long Jump + Tuck Jump Combination Do: Spring up into the tuck jump quickly and vertically. Don’t: jump forward on the tuck jump. Easier: Separate the two jumps with a pause. Harder: n/a See also: Long Jump with Weight, Tuck Jumps, Advanced Tuck Jumps Back to all How-To Videos, in alphabetical order…

Exercise: Chair Step-Ups & Step-Up / Cross-Under Combos* Do: Drive through your heel, all the way up Don’t: Get only halfway up Easier: Standard step up Harder: Double-time, Up and Over variations *check out the Cross-Under squat video for more tutorial on the combo movement.