Before Skating:

• Do a good cardio warm-up: 10-20 min- run, jump rope, jumping jacks, etc.

• Do mobilization exercises, especially for feet: eagle, toe lifts, walk on toes & heels & sides of feet

• Use massage balls to roll out feet

• Stretches: calf stretch, basic hamstring stretch, stand on a stair/ledge and drop heels down, quad stretch, standing splits, basket spirals, pancake, gorilla stretch

• Massage out feet

• Roll something cold on your feet if that helps (i.e.frozen water bottle)

After School:

• Do more rolling with the ball on the bottoms of your feet- 2 more times for 10 minutes each

• Hold all of the following stretches 30-60 seconds 1-2 times:

• Ballet Stretches on the barre (ask Melissa if you don’t know/remember and we can video them and link them here)

• Wall Calf Stretches

• Lay on your back and tuck one knee at a time into your chest and also this stretch with straight legs and reverse pigeon

• Downward Dog- Three Legged Dog- Sleeping Pigeon- hold Sleeping Pigeon for 1 min

• Splits

• More Downward Dogs

• Use a resistance band and push your feet against the band 10-20 times, pull the foot into you 10-20 times, press it to the right 10-20 times and press it to the left 10-20 times

• Roll out feet with a frozen water bottle