Figure skaters combine speed and explosive power to perform jumps with single, double or triple jumps. The amount of height you achieve on these jumps can impact your ability to complete the rotation, and can also improve the overall quality of your skating. Much of your ability to jump higher comes from off-ice training according to the United States Figure Skating Association, or USFSA. Combine appropriate off-ice training with good jumping techniques and solid skating skills to maximize your jump height and improve your jumps.
Step 1
Put together an off-ice training program to increase muscle strength and power. The USFSA recommends squats and heel raises to work your legs, and push-ups, dips or biceps curls to strengthen your arms. Perform this routine twice a week during skating season, and more often during the off-season as directed by your coach.
Step 2
Practice your jumps off-ice. Work on single, double or triple rotations depending on your skill level. Include intermediate rotations as well, such as a one and one-quarter rotation or two and one-half rotation jump. This not only improves your jump height on the ice according to the USFSA, but also perfects your technique and positioning to make your jumps more consistent.
Step 3
Use ankle weights to improve jump height even more. When jumping off-ice, the USFSA suggests wearing ankle weights ranging from 1/4 to 5 lbs. to improve leg strength. After you get comfortable with jumping while wearing these weights, you're on-ice jumps should get higher.
Step 4
Take part in a plyometrics training program once a week to build fast-twitch muscle fibers. Plyometrics helps your muscles react more quickly to launch you higher into the air. If you can't find a local training program, buy a workout video you can perform at home.
Step 5
Stretch your entire body with yoga or Pilates. Your ability to generate height is partially attributed to leg and arm extension as you set up your jumps. By increasing flexibility, you'll be able to improve your extension and launch yourself into the air more effectively.
Step 6
Focus on your skating speed. The faster you skate into your jumps, the more kinetic energy you'll be able to translate into your jumps as you take-off. Don't sacrifice your jump technique just to skate faster however. Increase speed gradually to maintain good posture and technique. Consider joining a power skating class, or simply end each on-ice practice with a few minutes of endurance skating.
Tips and Warnings
- Work with your physician to maintain a healthy weight. While basic gravity laws dictate that smaller, lighter skaters should jump higher, a skater who is too thin with little muscle won't be able to generate enough power to jump successfully in many cases. Talk to your doctor to find a healthy weight based on your body type and your skating goals.
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