Training plan for Erika

Here’s your training schedule for the upcoming two weeks. Five days of self-training followed by a session with the coach on the sixth day. Then you have one day rest.

Day 1

Training focuses on strengthening the core with targeted ABS exercises. The session includes 5 sets of exercises designed to challenge and tone your abdominal muscles.

Begin with a Warm-up followed by three sets of exercises. Rest for one minute between each set.

Warm Up and 3 Sets

Set 4

Set 5

Good job! You can stretch a little after workout.

Day 2

Day 2 focuses on off-ice training. Below is the list of exercises designed to enhance your jumps.

1. 100 double jumps on the skipping rope on two feet
2. 50 jumps on one leg
3. 50 jumps on the skipping rope on other leg
4. 100 boxing jumps (running jumps on the skipping rope)
5. 20 triple jumps on a rope
6. 10 single turn jumps in a row
7. 10 single turn jumps in different directions in a row
8. 7 double turn jumps
9. 5 double turn jumps with arms in rotation position (so don’t use them)
10. 7 triple turn jumps
11. Warm up your 2-Axel
12. Regular Axel+2Lo without any hops between jumps (till you can do it)
13. Three 2-Axels in a row
14. Pistol squad on the right leg + step and 2-Axel: 5 reps on each leg
15. Pistol squad on the left leg + jump (so you don’t put right leg on the floor) and 2-Axel: 5 reps on each leg
16. Repeat all double jumps – 3 times each
17. Cool down and stretch for 10-15 minutes

Day 3

Enhance your jump technique with specialized exercises aimed at increasing jump height and strengthening your legs. Incorporate resistance band workouts to fortify your arm muscles. As always, kick off your session with a comprehensive Warm-up.

Leg exercises

Arms exercises

Good job! Add a little bit stretching after workout.

Day 4

Today we will start with the warm-up of ankles and foots.

Exercises for ankles

Exercises for foot mobility

After this warm-up, we move on to the next exercises:

• 5 double turn jumps
• 5 helicopter turn jumps (with open arms to the sides)
• 5 triple turn jumps

The next exercise for 3-Loop is in the video. First jump 2-Loop, then 3-Loop.

Exercises for 3 Loop

Cool down and stretch for 10-15 minutes.

Day 5

On the fifth day, we’ll be focusing on our back with three sets of exercises, each containing three exercises. Take a one-minute rest between sets.

Cool down and stretch your back for 10 minutes.