Figure skating strength and conditioning expert Matthew Blair Davis continues his series on off-ice jump power training. (All of Matthew’s videos on this topic can be found on his biography page here.) In this video, Matthew shares a lunge exercise for developing jump power on one leg using a TRX Suspension Trainer. There are a huge number of ways of using this training tool, but finding ways to improve jump power are not obvious.
One leg lunges and one leg lunges into an explosive jump are great ways to not only develop the explosive jumping muscles, but also the stabilizing muscles of the core and hips. As explained by Matthew, it also provides dynamic hip flexor stretching, and as you can see in the video, it’s also a great balance exercise.
The exercise consists of having one foot in the suspension trainer and the other foot on the floor. The skater then bends deeply into a lunge position (with the rear leg and foot suspended in the trainer). Initially the skater comes out of the lunge and drives the “free knee” up and forward. Eventually, the skater can perform an explosive jump using the same movements.
Matthew spends some time in the video showing how to set up and use the suspension trainer for this exercise, including variations for skater height and footwear.
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