RisingSTAR Exercise Plan:

These exercise guidelines are for members of the West Toronto Skating Club only,  When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge West Toronto Skating Club from any and all claims or causes of action, known or unknown.

Off- Ice Jumps ( All Jumps x 10. )

Bunny Hop

1W - Waltz Jump

1S - Salchow Jump

1T - Toe Loop Jump

1Lo - Loop Jump

1F - Flip Jump

1Lz - Lutz Jump

Figure Skating Positions ( Hold 30 Seconds ) 

Sit Spin 

Camel Spin

Landing Position

Biellmann Position

Y-Stand

Stretching ( 10 Minutes ) 

Stretching Guide:

Complete at the end of every session. 

Hold each stretch for at least 30 seconds.

STAR 2 Solo 

A program to music a maximum of two minutes 10 seconds in length

Individual elements plus Skating Skills and Performance assessed to standard 

• Single Salchow
• Single toeloop
• Waltz Jump + single toeloop combination
• Single loop
• Single flip or single Lutz
• Backward Upright Spin
• Forward entry Sit Spin or Camel Spin
• Forward Spiral Sequence: a Sequence of two forward Spirals with no more than eight Steps in between; one Spiral on each foot, unsupported position; on either inside or outside Edge
• Forward Turn Sequence: forward outside Three-Turn + backward Crosscut (4 times)

Music:

Pick a Song ( Movies, Shows, Musicals, including instrumentals and vocals ) 

Song Title:____________________________________________________

Order the elements:

1.___________________________________

2.___________________________________

3.___________________________________

4.___________________________________

5.___________________________________

6.___________________________________

7.___________________________________

8.___________________________________

9.___________________________________

Draw the program outline on a blank piece of paper:

Additional Exercise Videos and Links

The following links are being provided as a convenience and for informational purposes only; they do not constitute an endorsement by West Toronto Skating Club of any of the products, services or opinions of the corporation or organization or individual. The West Toronto Skating Club bears no responsibility for the accuracy, legality or content of the external site or for that of subsequent links. Contact the external site(s) for answers to questions regarding its content.

https://watch.lesmillsondemand.com/at-home-workouts

https://ymca360.org/