- 16 Sections
- 104 Lessons
- Lifetime
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- Introduction to FLEXAFIT Methodology2
- Foundations in Sport Science, Anatomy, and Alignment5
- 2.1Introduction to Foundations in Sports Science, Anatomy, and Alignment
- 2.2Importance of Anatomy in Figure Skating
- 2.3Alignment, Mobility, Strength & Technique
- 2.4Understanding Muscle Activation and Alignment, Biomechanics, Short-Stretch Cycles and Energy Systems
- 2.5Quiz and Reflection for “Foundations in Sport Science and Anatomy”3 Questions
- Fundamental Fitness Essentials - Strength, Conditioning, and Muscles51
- 3.1Introduction to Fundamental Fitness Essentials (includes video)
- 3.2Introduction Video for both Strength and Conditioning, and Plyometrics (next section)
- 3.3UPPER BODY STRENGTH and AWARENESS
- 3.4✓ Section 1: Importance of Upper Body Strength in Figure Skating
- 3.5✓ Section 2: Anatomy and Functions of Key Upper Muscle Groups
- 3.6✓ Section 3: Practical Upper Body Exercises for Figure Skaters (includes video)
- 3.7✓ Section 4: Strategies for Integrating Upper Body Training into Figure Skating Routines
- 3.8Quiz for “Upper Body Strength and Awareness” plus self-reflection questions1 Hour3 Questions
- 3.9CORE STABILITY and POSTURE
- 3.10✓ Section 1: The Role of Core Stability and Posture in Figure Skating
- 3.11✓ Section 2: Anatomy and Functions of Core Muscles
- 3.12✓ Section 3: Core-Strengthening Exercises for Skaters (includes video)
- 3.13✓ Section 4: Integration of Core Training into Figure Skating Programs
- 3.14✓ Section 5: Benefits of Core Strength for Skating Performance
- 3.15Quiz for “Core Stability and Posture” plus self-reflection questions3 Questions
- 3.16GLUTE ACTIVATION and LOWER BODY ALIGNMENT
- 3.17✓ Section 1: Importance of Glute Activation for Figure Skaters
- 3.18✓ Section 2: Anatomy and Functions of the Glute Medius and Minimus
- 3.19✓ Section 3: Identifying Glute Weakness in Skaters
- 3.20✓ Section 4: Glute Activation Exercises (includes video)
- 3.21✓ Section 5: Integrating Glute Activation into Training Programs
- 3.22Quiz for “Glute Activation and Lower Body Alignment” plus self-reflection quiz4 Questions
- 3.23ADDUCTORS, HAMSTRINGS, and ANKLE MOBILITY
- 3.24✓ Section 1: Importance of Adductors and Hamstrings in Figure Skating
- 3.25✓ Section 2: Anatomy and Functions of the Adductors and Hamstrings
- 3.26✓ Section 3: Identifying Weakness in the Adductors and Hamstrings
- 3.27✓ Section 4: Adductor and Hamstring Strengthening Exercises
- 3.28✓ Section 5: Importance of Ankle Mobility
- 3.29✓ Section 6: Ankle Mobility Drills
- 3.30Quiz for “Adductors, Hamstrings, and Ankle Mobility” plus self-reflection quiz4 Questions
- 3.31NECK STRENGTH and INJURY PREVENTION
- 3.32✓ Section 1: Importance of Neck Strength in Figure Skating
- 3.33✓ Section 2: Anatomy of Neck Muscles Relevant to Figure Skating
- 3.34✓ Section 3: Identifying Neck Weaknesses and Risks
- 3.35✓ Section 4: Neck Strengthening Exercises
- 3.36✓ Section 5: Integrating Neck Strength Training into Programs
- 3.37Quiz for “Neck Strength and Injury Prevention” plus self-reflection quiz4 Questions
- 3.38QUADRICEPS, TIBIALIS ANTERIOR, and SHIN SPLINT PREVENTION
- 3.39✓ Section 1: Importance of Quadriceps and Tibialis Anterior Muscles in Figure Skating
- 3.40✓ Section 2: Anatomy and Function of the Quadriceps and Tibialis Anterior
- 3.41✓ Section 3: Recognizing the Signs of Weak Quadriceps and Tibialis Anterior
- 3.42✓ Section 4: Targeted Exercises for Quadriceps Strength
- 3.43✓ Section 5: Strengthening the Tibialis Anterior
- 3.44✓ Section 6: Preventing and Managing Shin Splints
- 3.45Quiz for “Quadriceps, Tibialis Anterior, and Shin Splint Prevention” plus self-reflection quiz3 Questions
- 3.46CONDITIONING and ENDURANCE FOR FIGURE SKATERS
- 3.47✓ Section 1: Interval and Circuit Training for Skaters
- 3.48✓ Section 2: Managing Energy Systems for Peak Performance
- 3.49✓ Section 3: Age-Appropriate Conditioning Programs
- 3.50✓ Section 4: Integrating Conditioning into Training Plans
- 3.51Quiz “Conditioning and Endurance for Figure Skaters” plus key takeaways5 Questions
- Plyometric Training for Figure Skaters7
- 4.1Introduction to Plyometric Training for Figure Skaters
- 4.2Plyometric Principles for Foundational, Advanced, and Master levels:
- 4.3✓ Foundational Plyometrics
- 4.4✓ Advanced Plyometrics
- 4.5✓ Master Plyometrics
- 4.6Integrating Plyometrics into Off-Ice Training Sessions
- 4.7Quiz and Key Takeaways for “Plyometric Training for Figure Skaters”3 Questions
- Periodized Training and Injury Prevention5
- Warm Up, Cool Down, Flexibility, and Injury Prevention5
- Skating-Specific Fitness Components9
- 7.1Introduction to Skating-Specific Fitness Components
- 7.2Teaching Strategies for Coaches
- 7.3Building a Comprehensive Training Plan
- 7.4OFF-ICE EXERCISES FOR SPECIFIC SKATING ELEMENTS:
- 7.5✓ Stroking and Gliding
- 7.6✓ Edges
- 7.7✓ Spirals
- 7.8✓ Spread Eagle
- 7.9Quiz and Conclusion for “Skating-Specific Fitness Components”3 Questions
- Stationary jumps9
- 8.1Introduction to Stationary Jumps
- 8.2Stationary jumps 1: Beginning Stationary Jumps (includes video for Segments 1-5)
- 8.3Stationary jumps 2: Two-Foot Exercises
- 8.4Stationary jumps 3: Drill 1 – Twist Jumps with Rotation
- 8.5Stationary jumps 4: Drill 2 – Alternating Twist Jumps
- 8.6Stationary jumps 5: Incremental Rotation Progressions
- 8.7Stationary jumps 6: Adding Sequential Movments
- 8.8Stationary jumps: Progression to Higher Levels
- 8.9Quiz, Conclusion, and Review for “Stationary jumps”4 Questions
- Off Ice Jumps (waltz jump to axel plus combos)10
- 9.1INTRODUCTION TO OFF ICE JUMPS
- 9.2Off ice jumps: Waltz jump and Axel Jump (6-steps)
- 9.3Off ice jumps: Salchow
- 9.4Off ice jumps: Toe Loop
- 9.5Off ice jumps: Loop
- 9.6Off ice jumps: Flip
- 9.7Off ice jumps: Lutz
- 9.8Off ice Combination jumps
- 9.9Landing Position exercises
- 9.10Quiz, Conclusion, and Review for “Off Ice jumps”4 Questions
- Off Ice Spins6
- Testing, Goal-setting, and Progress Tracking2
- Putting it all together! Example 45-60min off-ice classes2
- Final Exam and Practical for Certification (email)3
- After Level 1 Certification - Next Resources (forthcoming)4
- FAQ (frequently asked questions)0
- Video Resources (forthcoming)0
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