Waltz Jump Tutorial for Figure Skaters Off-Ice

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Waltz Jump Tutorial for Figure Skaters Off-Ice

Free full workout preview from my Figure Skating Jumps 101 Program here! https://www.coachmaryfigureskating.co...

Follow along workout here!
https://drive.google.com/file/d/1c7BU...

Do figure skating jumps feel impossible? Are you longing for higher and faster jumps? Looking to perfect jump technique?

Master your figure skating jumps from waltz to axel ASAP with the Figure Skating Jumps 101 Program. Designed as an 8 week program or progress at your own pace.

Made for adult skaters by an adult skater. Start today to jump better than ever!

Includes:

✓ A breakdown of the waltz jump, salchow jump, toe loop jump, flip jump, and axel jump technique on & off of the ice

✓ 2 weekly workouts with several modifications & progressions

✓ Tools to frame an athletic mindset, visualizing and executing a successful practice session, and combatting performance anxiety

✓ A guide to journaling and goal setting

✓ A tutorial on dynamic stretching, cooldown, and developing a workout plan (determining sets, reps, rest, frequency, and duration)

✓ Includes a downloadable PDF file with workout demonstrations

About the Waltz Jump:
Warmup - Bunny hops to practice the takeoff. The waltz jump has the same principles of bending to load the jump, rising in the knee to jump, and swinging the free leg through to create distance.
Preparation - Start on 2 feet, arms facing the circle. Back outside to forward outside edge transition with the hips under the shoulders as the arms come in front of the torso. Make sure you are balanced over the skating hip during the BO edge, free foot behind.
Takeoff - Free arm comes back and elbows are close when drawing back to takeoff. Free foot drops back inside the circle into a checkmark position. Shoulders are in line with the circle (not square). Bend the hips, then knees, then ankles.
Air Position - Transfer weight to the landing side during the jump (left side to right side for ccw jumpers).
Landing - Bend the ankles, then knees, then hips to absorb the landing.
Pattern - Circle.

Exercises with sets x reps:

*Superset 1 with 60 second rest:

1. Around the World - Loop Band: 2x10
Start with the loop band around the ankles. Bend the knee and point the toe to reach forwards. Draw an half arc to come to the side, behind, then rise to return to center. Keep the core engaged so only the leg is moving.
To modify, omit the loop band. To progress, place the arms overhead.

2. Load to Hip Flexor March - Loop Band: 2x10
Bend the skating knee with both arms back, elbows extended and close to the ribcage. Bring the free knee through to create a “d” position as the arms come through to hold an imaginary beach ball. Aim for repetitive coordination of the upper and lower body.
To modify, omit the loop band. To modify, add a heel raise.

Walkthrough: 2
Find the preparation edge, takeoff, air position, and landing in slow motion. Step at a 45-degree angle to mimic a FO edge. The left and right foot both travel in different directions. Bring the free leg through in a straight line pattern. Head, arms, and free leg travel to the same target.

Waltz Jump: 5
Optional entrance: Side-toe hop, skips, or running start.

*Superset 2 with 60 second rest:

1. Forward to Back Skip with Alignment: 2x10
Step at a 45 degree angle to mimic a FO edge. Bring the free knee through while extending the skating foot through the toe and bringing the arms through narrowly. Transfer your weight to the new axis and align yourself over the new foot. Shoulders are in line, head and arms are inside the circle.
To modify, omit the skip.

2. 1 Foot Hop in Air Position: 2x10
Start in a “d” position. The front arm and free foot is inside the circle and the head is looking forward. Back arm is slightly higher. Bend and hop. Land in the same position as you started. Brace the core so there is minimal upper body movement.
To modify, perform on 2 feet or omit the hop.

These figure skating tutorials are an additional resource to complement your figure skating progress. Always be sure to take the advice and practice under close supervision from your ice skating coach :)

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*Email: mary@coachmaryfigureskating.com for figure skating lessons (based in Denver), skating questions, or just to say hi!

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