In this short video, Amy Brolsma shares an advanced drill on one foot that serves as an excellent warm-up for the knees and ankles. It also is a great way to develop the proper timing and rhythm for rockers.
The drill consists of two forward power pulls followed by a forward rocker followed by two backward power pulls and a backward rocker, repeating down the ice. The skater demonstrates this on the left foot with left forward outside rockers and left backward outside rockers. The drill should be done first on one foot and then on the other and can be done with inside rockers as well (not shown).
Notice the focus on knee bend and knee rhythm. The rhythm of the pulls transfers nicely to the proper rhythm for building good rockers.
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