Name: Playbook - Klabera Komini - Plyo/explosive drills pt. 1
Uploaded: 2024-04-08T22:00:58.122Z
Duration: 40 min
Description: Plyo/explosive drills pt. 1

Wow, this is a good one! 🫀 Especially good for an off-ice session, love love love!

Marie Michelle Voyer

This one is catered to HELP your explosiveness & power on the ice. 

The rep ranges are recommendation - PLEASE tweak as necessary. 

Please note - you might need to modify if jumping is very uncomfortable for you. Highly suggest trying some of my strength “glute focus & unilateral focus” workouts BEFORE attempting this 🫶🏼

This is the first of many. Enjoy 😉

Start with alternating each knee bending to 90 degrees 
Once that is comfortable, add a hop to each knee drive 
Start moving forward

IS - A - steps

Start standing 
Lift toes off the ground 
Carefully transition and shift weight to balls of the feet for a calf raise

Toe raise to calf raise

Start with band just above knees 
Sink hips back to squat position 
Stand up and then step lateral to lunge position 

1 squat to lunge = 1 rep

Banded squat to lateral lunge

Reverse lunge - single leg hold

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips and extend arm forward 
- Lift back up engaging your glutes
- Drive knee forward 
- Hop slightly off the ground

Bodyweight single leg deadlift w/ hop

Warm up

Step forward and hop up 
On landing hit the checkout position 
Alternate between BOTH sides

IS - Alternating checkout jumps

Sit back in deep squat 
Pull arms down and back 
Stand up tall and come up to balls of your feet 
Bring arms overhead 
Drop back down to squat

Squat to calf raise

Start with feet hip width apart, toes slowly turned out. 
Slow drop to a squat and pull arms behind you 
Explode through legs while arms swing forward and go for max height
Land softly in squat position

IS - power jump squat

Stand with feet hip width a part 
Jump up and tap feet together 3x 
On the 4th, switch to landing position and hold

IS - 3 foot taps to checkout

Start jumping upwards 2x and tapping feet 
Immediately drop down with soft knees, arms checked and jump up and rotate half a rotation
Repeat rotation on opposite side

IS - 2x foot taps to half air turns

Start with feet hip width apart 
Check your arms to prep for rotation and bend knees 
Jump up and rotate a full revolution

***IF TOO HARD - do 1/2 air turns***

IS - air turns (full turn)

Start in solid squat position 
As you propel upwards twist your hips to one side and SNAP back to start position 
Land in squat ****SOFTLY****

Anticipate the landing to allow for soft landing

Squat jump - hip twist

Jump up on platform or box with two feet 
Once midair switch to check out position 
& land OFF of box in check out position

IS - box checkout

Plyo/explosive drills pt. 1

Such a nice stretching after my off-ice jumping today. Thanks ♥️

Inessa

Cool Down Stretch

Whew, needed more than a bench on one side for the pistol squats, but I got it done. 🙌🏻

Joanna

Single leg strength (sit spin)

Quick Dynamic Stretch - Warmup

Great, ran through this 10mins after waking, really loosened me up, I feel and move like I have been up for hours

John Hudd

Zoja

Beillman Drills

Cassidy

Layback Drills

Caitlin

Aleksandra

Movement & Fluidity Work 1

Perfect set for a quick session post skate before work! 🙌🏻

Knee & Ankle Strength & Stability

Single leg work

Really good stretch to prepare for workouts

Pollyane

thank you for this routine. After 2 days of cleaning at my sick father-in-law's house + training on the ice, one week before my biggest competition of the season, I had a lot of tension. I was in pain everywhere, I already feel free of some tension. Thanks a lot !! 
Vero, adult skater 42 years old 😉

Véronique

Skater Stretch - Full Body

Lower Body Activation

Explosive work

Spiral Drills

Audrey

Great workout. My glutes are feeling it 😅

Lilah

Lower Body - Glute Focus

Getting better and better each time. 🙌🏻

Love the skater strength series! This workout was good to work on isometric balance, a good add on to another workout!

Unilateral Work

Bruno

Quite challenging! Definitely a burner 🔥 I can’t do all 3 sets yet but I’m working on it 💪🏻

Brilliant workout. Could really feel the burn 🔥

Skater Ab Lines

Janey

Mariana

The leg kicks were hard, but I do feel warmed up.

Evelyne

Skater Off Ice Warmup

Love love love, my hips feel buttery soft after and I feel stronger every time I repeat this one! If you have tight hips like me, I recommend doing half frog rotations instead of a full frog one!

Hip Strength

Ab lines & Glute strength

Check Out Position/Extension Work

Core Work - Plank Focus

Beginner balance

Awesome! Love the 20-min exercise format with figure skating specific stretching🥰

Ewelina 

Hips - Turnout focus

Spread Eagle work

Spiral STRENGTH & balance

It was easy until I got the Pliés then it was more challenging than I expected, but in a good way!

Abby

I’ve never used some of those muscles before, so it was difficult but I love it. Feels like I’ve discovered new world for me 🫶🏻 thank you

Liene

Ankle Strength

Quick warmup

It was a good sesh but I hope there was an alternative move, like for the glute bridges but that’s just a personal opinion. Overall amazing workout ☺️

Abbygale

Glute & Hip Activation - warm up

I had to incorporate some forward folds (stand and touch my toes basically) to stretch my knees and help loosen up the rest of my body in between some of these steps, but this was such a good warm up activity! I’m keeping this in my rotation for sure!

Ashley

I absolutely needed an ankle mobility workout in my life! I recommend massaging/rolling your calf muscles before doing this one, it will help you get more range of motion!

Plyo/explosive drills pt. 1

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