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What muscles should my child strengthen off-ice for better jumps?
TL;DR
To improve jumps, your child should strengthen their quads, glutes, and core through exercises like squats, lunges, and single-leg movements.
Great question! Strong jumps come from building power in the legs and core, which you can absolutely develop off-ice.
Focus on the quads and glutes first — these are your power generators. Squats, lunges, and step-ups build the explosive strength needed for takeoff. Single-leg exercises matter too, since figure skaters need to generate power from one leg while landing on the other. Single-leg squats or Bulgarian split squats are fantastic for that.
Core stability is equally important. Your child's midsection needs to stay tight through the rotation and landing phases. Planks, dead bugs, and Pilates work beautifully here. A strong core also helps with balance on the landing, which prevents those wobbly touchdowns.
Don't forget calf raises and ankle work — the ankle is your shock absorber on landing, and stronger calves reduce injury risk while improving height.
The key is consistency. Even 15–20 minutes, three times a week off-ice, compounds beautifully into noticeable on-ice improvements within a month or two. Your child's skating coach can suggest modifications based on their specific jump technique.
Next step: Ask your child's coach which jump needs the most work right now, then build a 10-minute strength routine around that specific weakness.
Want to see this in your child's skating? SkateMarks analyzes every jump with per-second AI coaching notes.