The 7-Step Freestyle Jump Checklist: Plan Your Axel, Loop, and Lutz in Under 2 Minutes

This overview reflects widely shared professional coaching practices as of May 2026; verify critical details against current official guidance where applicable.

Why Your Jump Consistency Depends on a Pre-Flight Checklist

Every figure skater knows the feeling: you step onto the ice, ready to attempt your Axel or Lutz, and suddenly your mind goes blank. You second-guess your edge, rush the takeoff, or forget to spot your landing. Jump inconsistency often stems not from lack of ability, but from lack of a structured mental plan. In high-pressure situations—competitions, tests, or even crowded public sessions—your brain defaults to panic mode without a clear sequence to follow.

The aviation industry has long used checklists to prevent errors in critical moments. Similarly, skaters can benefit from a pre-jump checklist that standardizes the moments before takeoff. This 7-step freestyle jump checklist is designed to be memorized and executed in under two minutes, covering the essential elements for Axels, Loops, and Lutzes. The goal is to replace hesitation with automaticity, so you can focus on execution rather than decision-making.

In this guide, we'll break down each step with specific cues for each jump type. You'll learn how to check your edge, prepare rotation, time your takeoff, control your air position, land with stability, and recover from mistakes. By the end, you'll have a portable mental routine that fits into any warm-up or competition prep.

Why Most Skaters Fail to Plan Their Jumps

Common mistakes include overthinking the jump during approach, focusing on the wrong technical detail, or having no plan at all. Skaters often rely on muscle memory alone, but when fatigue or nerves set in, that memory becomes unreliable. A checklist provides a safety net, ensuring you cover the fundamentals even under stress.

The Psychological Benefit of a Checklist

Checklists also reduce cognitive load. By offloading the 'what to do next' to a memorized sequence, you free up mental bandwidth for feel and adjustment. This is especially valuable for multi-rotation jumps where timing is critical.

How This Checklist Differs from Generic Advice

Unlike generic tips like 'bend your knees' or 'stay centered,' this checklist is jump-specific and ordered by priority. It accounts for the unique edge requirements of the Axel versus the Lutz, and the rotational differences between the Loop and the Axel. Each step includes a 'why' explanation so you can adapt it to your body and style.

For example, an Axel requires a forward takeoff from a left outside edge (for a counterclockwise jumper), while a Lutz takes off from a back outside edge. If you confuse these edges, the jump fails. The checklist ensures you verify edge type before committing.

In the next sections, we'll walk through each of the seven steps, providing concrete cues and drills. Whether you're a beginner working on single jumps or an advanced skater polishing triples, this framework will help you build consistency.

Step 1: Edge Quality Check – The Foundation of Every Jump

Before you even think about rotation, you must confirm the quality of your takeoff edge. A weak or incorrect edge is the root cause of most jump failures. For an Axel, the takeoff is from a forward outside edge; for a Loop, it's a back outside edge; for a Lutz, it's a back outside edge with a long, deep curve. Your checklist should include a quick visual and kinesthetic check as you enter the jump.

How to Check Your Edge in Under 10 Seconds

As you begin your approach, feel the pressure of the blade on the ice. For an Axel, ensure you are on a clean forward outside edge without wobbling. For a Loop and Lutz, confirm you are on a secure back outside edge. If the edge feels flat or inside, abort the jump or adjust. Practice this check during warm-up by doing two to three edge pulls before each jump.

Edge Drills for Each Jump Type

For Axels, practice forward outside edge glides with a three-turn entry. For Loops, do back outside edge spirals. For Lutzes, work on back outside edge holds with a long entry curve. These drills build the muscle memory needed to feel the edge automatically.

Common Edge Mistakes and How to Fix Them

One common error is rolling onto the inside edge during the takeoff, which reduces height and rotation. Another is rushing the edge, causing a flat takeoff. To fix these, focus on maintaining a deep knee bend and keeping your shoulders level over the skating hip.

Edge quality also affects rotation speed. A strong, clean edge allows you to generate power efficiently, whereas a weak edge forces you to compensate with upper body tension. By ingraining this step, you reduce the risk of under-rotation or popping the jump.

Remember, the edge check is not just about correctness—it's about confidence. When you know your edge is solid, you can commit fully to the takeoff. This step alone can prevent many common jump issues.

In the next step, we'll move to rotation preparation, where we align the body for maximum spin.

Step 2: Rotation Preparation – Aligning Your Body for Maximum Spin

Once your edge is confirmed, the next critical step is to set up your body for rotation. This involves positioning your arms, shoulders, and free leg in a way that facilitates a tight, fast spin. Each jump has a slightly different entry, but the underlying principle is the same: you want to create angular momentum from the start.

Arm and Shoulder Position for Each Jump

For an Axel, your arms should be in a 'V' position, with the left arm forward and right arm back, shoulders level. For a Loop, keep your arms close to your body but with a slight twist in the upper body. For a Lutz, your left arm is typically forward, right arm back, but with a more pronounced shoulder rotation to resist the back outside edge.

Free Leg Placement

Your free leg should be stretched behind you for Axels and Lutzes, and crossed in front for Loops. This leg acts as a counterbalance and helps initiate rotation. Practice the placement without jumping first—just hold the position and feel the tension.

The 'Check and Snap' Drill

This drill involves checking your edge and arm position, then snapping into a tight spin position at the moment of takeoff. Repeat this five times per jump type during warm-up. It trains your body to go from open to closed quickly.

Why Rotation Prep Often Fails

The most common mistake is leaving the arms too wide or the shoulders misaligned, which slows rotation. Another is not engaging the core, leading to a loose air position. To correct this, focus on pulling your belly button in and keeping your back straight.

Rotation preparation also includes mental imagery. Visualize the jump's rotation axis—a straight line through your body from head to toe. This mental cue helps align your physical movements.

By mastering this step, you ensure that your body is ready to spin as soon as you leave the ice. Without it, you're fighting physics from the start. Next, we'll cover the takeoff mechanics—the moment of truth.

Take your time with this step; rushing it will compromise the entire jump. Use a mirror or video to check your positions.

Step 3: Takeoff Mechanics – The Moment of Truth

The takeoff is where the jump either succeeds or fails. It's the split second where power, timing, and technique converge. This step of the checklist focuses on three elements: the knee bend, the jump timing, and the head position.

Knee Bend and Power Generation

A deep knee bend is essential for all jumps, but the depth and speed vary. For Axels, the bend is gradual and controlled; for Loops, it's sharper; for Lutzes, it's deep and sustained. Aim to bend your skating knee to about 90 degrees, then explode upward. The power should come from your legs, not your upper body.

Timing the Takeoff

The takeoff should occur at the apex of your edge's pressure. If you jump too early, you lose power; too late, you lose rotation. A good cue is to think of 'jumping through the ice' rather than off it. Practice with a two-foot jump to feel the timing.

Head Position and Spotting

Your head should be up, eyes looking forward, not down at the ice. For rotation, you'll eventually spot the landing, but at takeoff, keep your chin level. This prevents leaning forward and losing axis.

Common Takeoff Errors

One frequent error is jumping off both feet, especially in Lutzes. Another is leaning back or forward, which tilts the axis. To fix these, practice off-ice jumps focusing on a straight takeoff. Use a harness if available.

Takeoff Drills for Each Jump

For Axels, do a forward outside edge jump to a back spin. For Loops, practice back outside edge jumps to a forward spin. For Lutzes, do a back outside edge jump with a full rotation. These drills isolate the takeoff from the full jump.

The takeoff is where most skaters rush, so slow down mentally. Use a rhythmic count: 'bend, hold, jump.' This step is non-negotiable for consistency.

Once the takeoff is solid, the next step is air position—where you control the rotation and prepare for landing.

Step 4: Air Position – Control the Rotation

After takeoff, you have a fraction of a second to achieve a tight, stable air position. This step is about pulling in quickly and maintaining axis control. A loose air position leads to under-rotation or off-axis landings.

The Pull-In Sequence

For all jumps, the arms should snap into a tight crossed position over your chest. The free leg should cross tightly over the skating leg. The timing of the pull-in is critical—too early and you lose power; too late and you lose rotation. Aim to pull in just as you leave the ice.

Axis Maintenance

Keep your body straight and centered. If you feel yourself tilting, use your arms to correct. A common drill is to practice off-ice jumps on a trampoline or spinner, focusing on staying vertical.

Breathing During Air Position

Many skaters hold their breath, which tenses the body. Instead, exhale slowly as you rotate. This keeps your muscles relaxed and improves control.

Adjusting for Different Jumps

For Axels, the air position is slightly more upright because of the forward takeoff. For Loops and Lutzes, you can be more compact. Experiment to find what gives you the fastest rotation without losing axis.

Common Air Position Mistakes

The biggest mistake is not pulling in all the way—arms half-crossed or legs slightly apart. Another is looking down, which drops the shoulder. To fix, practice in front of a mirror or use video replay.

Air position is also where you can salvage a slightly off takeoff. If you feel the rotation is slow, pull in tighter. If you feel off-axis, open one arm slightly to realign. This requires practice, but it's a valuable skill.

Mastering air position reduces the risk of falls and increases jump consistency. Next, we'll cover landing stability—the payoff for all your hard work.

Step 5: Landing Stability – Sticking the Landing

The landing is the culmination of all previous steps. A good landing requires a soft knee bend, correct edge, and balance. This step of the checklist ensures you are prepared to absorb the impact and hold the position.

Landing Edge and Knee Bend

For all jumps, land on the back outside edge of your landing foot. Your knee should bend deeply to absorb the force. The landing leg should be strong but not locked. Practice landing from a small jump to feel the edge.

Arm Position on Landing

Your arms should extend outward to help with balance, but not too wide. Keep them at shoulder height, slightly forward. This helps you stay upright.

Spotting the Landing

As you rotate, look for the ice with your eyes, not your head. Spotting helps you time the landing and prevents dizziness. For a double or triple, you may need to spot multiple times.

Common Landing Errors

Common mistakes include landing on a flat edge, which causes a slide-out, or landing with a straight leg, which jars the body. Another is leaning forward or backward. To correct, practice landing positions off-ice with a balance board.

Landing Drills

Do drop jumps from a low box, focusing on soft knee bend and edge control. Also practice landing from a back spin, holding the exit edge for at least two seconds.

Landing stability is often neglected in practice because skaters focus on rotation. But a jump is only successful if you can hold the landing. Make this step a habit.

If you feel unstable, use your arms to adjust and keep your core engaged. With practice, landings become automatic. Next, we'll cover the fallback plan—what to do when something goes wrong.

Step 6: The Fallback Plan – Handling Mistakes Mid-Jump

Even with a perfect checklist, mistakes happen. The sixth step is about having a mental fallback plan for common errors. This prevents panic and reduces injury risk.

If You Lose Your Edge

If you feel your edge slip, abort the jump by stepping out or doing a two-foot landing. Do not force a takeoff from a bad edge—it leads to falls.

If Rotation Is Off

If you under-rotate, open your landing early and try to hold a single or double. If you over-rotate, bend deeper on the landing to absorb the extra momentum.

If You Feel Off-Axis

Open your arms slightly to realign, then pull back in. This may reduce rotation but saves the jump. Practice this during warm-up by intentionally tilting and correcting.

Fall Safety

If you are going to fall, tuck your chin, relax your body, and try to land on your side or buttocks. Avoid putting your hands out to catch yourself—this risks wrist fractures.

Mental Reset After a Mistake

After a failed jump, take a deep breath and run through the checklist again before the next attempt. Do not dwell on the mistake; focus on the next step.

Having a fallback plan reduces fear and allows you to take calculated risks. It also builds resilience, which is key for competition.

Remember, a checklist is not a guarantee of perfection, but a tool to increase your odds. By preparing for errors, you stay in control. Next, we'll cover the mental reset—the final step that ties everything together.

Step 7: Mental Reset and Visualization – Locking in the Next Jump

The final step is a quick mental reset before or after each jump. This ensures you start fresh and maintain focus throughout your session or program.

Pre-Jump Visualization

Before each jump, take 5 seconds to visualize a perfect execution. See yourself taking off, rotating, and landing cleanly. This primes your brain and body.

Post-Jump Reflection

After landing, quickly note what felt good and what needs adjustment. Keep it brief—no more than 3 seconds. Then move on to the next element.

Breathing and Relaxation

Use a deep breath in, and a slow exhale to release tension. This lowers heart rate and improves focus.

Building a Ritual

Create a consistent pre-jump ritual that includes the checklist. For example: edge check, arm position, deep breath, visualization, then go. Repetition builds reliability.

Adapting to Competition Pressure

In competition, the mental reset is even more important. Use the checklist to block out distractions. Focus only on the next jump, not the score.

Mental reset is the glue that holds the checklist together. Without it, each jump is isolated and reactive. With it, you create a rhythm that builds confidence.

Practice this step during every session, even when you're tired. It will become second nature and improve your overall performance.

Putting It All Together: Your 2-Minute Pre-Jump Routine

Now that we've covered each step, let's assemble them into a seamless routine that takes under two minutes. The goal is to run through the checklist mentally before each jump, especially during warm-up and competition.

The 7-Step Sequence in 120 Seconds

1. Edge Quality Check (10 sec): Confirm your takeoff edge is clean and deep. 2. Rotation Preparation (15 sec): Set arms, shoulders, and free leg. 3. Takeoff Mechanics (10 sec): Focus on knee bend, timing, and head position. 4. Air Position (5 sec): Visualize pulling in tight. 5. Landing Stability (5 sec): Prepare for soft knee bend and edge. 6. Fallback Plan (5 sec): Mentally rehearse how to handle errors. 7. Mental Reset (10 sec): Deep breath and visualization. Total: about 60 seconds of active thought, plus 30 seconds of skating approach. You can complete this during your entry glide.

Adapting for Different Jumps

For Axels, emphasize the forward edge and upright air position. For Loops, focus on the back edge and compact pull-in. For Lutzes, pay extra attention to the edge curve and shoulder resistance.

Practice Protocol

Dedicate 10 minutes per session to running the checklist for each jump type. Start with singles, then progress to doubles. Use a journal to track which steps you skip or rush.

Common Pitfalls in Execution

The biggest pitfall is trying to think through all steps during the jump itself. Instead, practice until the checklist becomes automatic. Another is abandoning the checklist under pressure—commit to it even when nervous.

Measuring Success

Track your success rate for each jump over a month. You should see improvement in consistency and reduction in popped jumps. If not, revisit the specific step that is weakest.

This routine is designed to be flexible. Adjust the time allocations based on your needs, but keep the order. With regular use, you'll find that your jumps become more reliable and less stressful.

Now that you have the complete checklist, the next step is to implement it. In the final section, we'll summarize key takeaways and provide next actions.

Frequently Asked Questions About the Freestyle Jump Checklist

This section addresses common questions skaters have about implementing the checklist. We cover adaptation for different levels, integration into programs, and troubleshooting.

Can I use this checklist for all jumps, including Salchow and Toe Loop?

Yes, the principles apply to all single and multi-rotation jumps. For Salchow, adjust the edge check to a back inside edge. For Toe Loop, incorporate a toe pick check. The seven-step structure remains the same.

How long does it take to memorize the checklist?

Most skaters memorize the sequence within a week of daily practice. Write it on a card and review before each session. Within two weeks, it becomes automatic.

What if I forget a step during a jump?

Don't panic. If you forget, focus on the most critical step for that jump—usually edge or takeoff. After landing, mentally replay the missing step and reinforce it next time.

Should I use the checklist for every jump in a program?

For program runs, use a condensed version—focus on edge and rotation prep. Save the full checklist for practice and warm-up. The goal is to internalize the steps so they happen automatically.

How do I adapt the checklist for a new jump I'm learning?

For new jumps, spend extra time on steps 1 and 2 (edge and rotation). The other steps will develop as you gain confidence. Use the checklist as a guide, not a rigid script.

What if the checklist doesn't work for me?

It may need adjustment. Some skaters benefit from adding a step for toe pick placement or entry speed. Experiment with the order and content. The key is to have a structured routine.

Remember, the checklist is a tool, not a rule. Adapt it to your learning style and physical needs. The most important thing is to have a plan before every jump.

If you have further questions, consult your coach for personalized modifications. The checklist is a starting point for building consistency.

Conclusion: Your Next Steps to Jump Consistency

Jump consistency is not a mystery—it's a skill built on structured planning and deliberate practice. The 7-step freestyle jump checklist provides a framework to eliminate hesitation and improve reliability. By focusing on edge quality, rotation prep, takeoff, air position, landing, fallback, and mental reset, you cover all critical aspects of a successful jump.

Your next action is to commit to using this checklist for the next 30 days. Print it out, memorize it, and apply it to every jump session. Track your progress and adjust as needed. Share it with your coach for feedback.

We also encourage you to explore other resources on jump technique, such as off-ice training and video analysis. Consistency comes from repetition, but also from understanding the 'why' behind each step.

Remember, every jump is an opportunity to practice your checklist. Over time, you'll find that your mind is calmer, your body more responsive, and your jumps more consistent. The checklist is your co-pilot—trust it, and it will guide you through any jump.

Thank you for reading. We hope this guide helps you achieve new heights in your skating journey.