Single Jumps Plan

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4-DAY SINGLE JUMPS PLAN
FREE TRIAL

No need to register anywhere—all you need for practice is right here! Start with Day 1 and progress step-by-step to Day 4. Hurry, your trial access is limited!

World’s Leading Online Skating Academy!

Benefit from the expertise of globally acclaimed coaches who are here to elevate your sport journey!

Created by a top coach

Top Coach Mary

Mary is a figure skating coach with over 14 years of skating background. She is a medalist of "Amsterdam Challenge Cup 2020", "Sophia Trophy 2021" and a participant of the International Forum of Young Olympians 2021. She specializes in jumping and spinner techniques.

Off-ice equipment
Sneakers, a jump rope, an off-ice spinner, ankle weights, a resistance band, a tennis ball and a step platform.

On-ice equipment
Skates, access to the rink (public or freestyle sessions).

Welcome aboard!

We are thrilled to have you join our monthly off-ice plan, meticulously crafted by VSA's Champion Coach. Get ready for a transformative experience as we guide you through personalized routines and techniques designed to elevate your skating abilities.

Let's Get Started!

Day 1

Warm Up

Prepares your body

It gradually increases your heart rate and blood flow, preparing your muscles for physical activity.

Reduces injury risk

It loosens your muscles and joints, reducing the risk of strains and pulls.

Enhances performance

It improves your range of motion, flexibility, and coordination, leading to better performance during your training session.

1. Jumping rope (single jumps on two legs) - 2 sets. 15 reps.

2. Spiderman plank - 2 sets. 15 reps.

3. Jump off the spinner -> loop -> toeloop - 3 sets. 2 reps.

4. Series of jumps: single waltz jump -> half loop -> salchow - 3 sets. 2 reps

5. Toeloop -> salchow ( right arm upwards) - 4 sets. 2 repetitions.

Cool Down

Reduces muscle soreness

It gradually decreases your heart rate and helps remove waste products from your muscles, reducing post-workout soreness.

Prevents dizziness and fainting

It helps regulate blood flow and prevents sudden drops in blood pressure.

Aids recovery

It allows your body to gradually return to its resting state, promoting faster recovery and reducing fatigue.

Great job!
Here are 3 more days of training. Just click the 'Day 2' button to continue.

Remember, this is just a trial program! You can access a full year of on-ice and off-ice training for a one-time fee.

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