Warm Up
Prepare the body, raise your heart rate and get your joints and muscles ready to work.
ONE Blades
ONE Blades
Who you are
ONE ACADEMY · OFF-SKATES
Build the strength
behind your skating.
Strength and fitness training for figure skaters away from the skating floor. Build conditioning, core strength, upper-body strength and lower-body strength through complete follow-along workouts.
Four workouts. Train anywhere. For all skaters.
Train
Follow the workout and focus on controlled repetitions, strong positions and consistent effort.
Repeat
Return to the workouts regularly and build strength, conditioning and control over time.
STRENGTH + FITNESS
Four workouts.
Train your whole body.
Begin with the full Skater Strength and Fitness workout, then use the three-part Cardio Core, Upper Resistance and Lower Resistance series whenever you want a shorter, more focused session.
STRENGTH · FULL WORKOUT
Skater Strength and Fitness
FULL BODY
A complete strength and fitness workout designed around the physical demands of skating.
WHAT YOU ARE TRAINING
01
Full-body warm-up
02
Lower-body strength
03
Single-leg control
04
Core strength
05
Upper-body strength
06
Conditioning
07
Mobility and stretching
HOW TO USE IT
Follow the workout from the beginning and work at the level you can control. Concentrate on movement quality rather than rushing repetitions. Use the full session when you want one complete off-skates workout.
CARDIO · 1 OF 3
Cardio Core
15 MINUTE SERIES · 1 OF 3
Combine conditioning and core work in a short workout requiring no equipment.
WORKOUT
01
Cardio Triple
02
In and Out Abs
03
Standing Knee to Hand Crunch
04
Side Plank Up Downs
05
Burpees
FORMAT
01
45 seconds work
02
15 seconds rest
03
Five exercises per round
04
45 seconds rest between rounds
05
Three rounds
HOW TO USE IT
Start with the demonstrated version of each exercise. Use the alternatives shown in the class when you need a lower-impact option. Keep your movement controlled and use the rest periods to prepare for the next exercise.
STRENGTH · 2 OF 3
Upper Resistance
15 MINUTE SERIES · 2 OF 3
Use a resistance band to train the upper body while keeping the same timed workout structure.
WHAT YOU NEED
01
Resistance band
02
Enough floor space to move safely
WORKOUT
01
Cardio Triple
02
Shoulder Press
03
Seated Row
04
Upper-body resistance work
05
Upper-body strength finish
FORMAT
01
45 seconds work
02
15 seconds rest
03
Five exercises per round
04
45 seconds rest between rounds
05
Three rounds
HOW TO USE IT
Choose a band resistance you can control. Keep the movement clean through every repetition and adjust the band when you need more or less resistance. Follow the full three-round workout.
STRENGTH · 3 OF 3
Lower Resistance
15 MINUTE SERIES · 3 OF 3
Train the lower body with controlled resistance work focused on the legs, glutes and the strength needed to support skating.
WHAT YOU NEED
01
Resistance band
02
Enough floor space to move safely
WORKOUT
01
Cardio Triple
02
Tempo Squats
03
Lower-body resistance work
04
Single-leg strength
05
Hip and glute strength
FORMAT
01
45 seconds work
02
15 seconds rest
03
Five exercises per round
04
45 seconds rest between rounds
05
Three rounds
HOW TO USE IT
Keep your knees tracking with your toes and maintain a strong body position through the resistance exercises. Control each repetition rather than rushing the movement, then finish with the stretches demonstrated in the workout.
STRENGTH + FITNESS
Build the body.
Then take it skating.
These workouts support the physical side of your skating. Use them alongside your skating sessions to build strength, conditioning and control away from the floor.
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