Name: Playbook - Klabera Komini - Spiral Drills
Uploaded: 2024-04-08T22:00:57.981Z
Duration: 25 min
Description: Spiral Drills

These exercises are programmed to help you with your spiral! 

The reps and sets are subjective and you can add on reps or remove reps as you see fit. 

If you see two “sets” this means repeat on both sides. 

For best results, go through 2x. 

Enjoy!!

Arms - over & under

Start standing and interlace hands 
Push hands out in front of chest and tuck chin slightly 
Roll side to side to stretch the upper back

IS - standing thoracic mobility

Start in a forward fold position 
Reach opposite hand to opposite foot 
Hold for a second and reach on other side 
Repeat

Alternating forward folds

Start standing tall with both arms outwards 
Stretch one arm up and over the body as your hips push outwards 
Shoulders should remain stacked over one another and hips and chest should remain facing forward

IS - side bend

Start standing tall with arms extended outwards 
Reach up and over to side bend position with shoulder stacked over one another and chest and hips forward 
Twist a quarter to push hips back and face chest to the floor as you are reach forward 

Slowly move out of position and repeat

IS - side bend to flat back

Start standing tall with hands above head 
Bring arms down to shoulder height 
Hinge back at your hips to create a flat back 
Legs should remain straight 
Push hips forward to stand up 
& repeat

IS - active hip hinge

Start with hands on wall & both legs straight 
Extend one leg 45 degrees behind you 
Tap big toe on the floor and kick leg up while keeping it straight 
Tap to the floor again and repeat

IS leg kick - wall hold

Start with hands on a bench/box 
Tuck one foot behind the other with knee turned out 
Bend the standing knee 
Kick back to spiral position as you straighter the standing leg and free leg 
Lower back to starting position

IS - Dynamic spiral kick

Start with hands on the bench/box 
Swing the free leg up to a spiral position and immediately swing it back down 
Both legs should remain straight and this should stay CONTROLLED through the hip! 

Tension on the free leg should be used at all times (from hip to toe)

IS - straight leg spiral kicks

Start with hands on box/bench 
Lift free leg upwards to spiral position 
Pull shoulders back 
Drive through standing leg 

HOLD spiral position

IS - spiral hold

Spiral Drills

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

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!

Marie Michelle Voyer

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!

Ankle Mobility Drills

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

Spiral Drills

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