| Off-ice training is a much buzzed about topic in the | | | | spins, and would tire easily in a program and in practice |
| world of figure skating. Many skaters do it, many | | | | sessions. Strength creates power and can improve |
| coaches and trainers teach it, but do people really | | | | endurance, and is the number one necessity for a |
| know how the details of how it should be done, and | | | | skater to improve and become consistent. Through |
| what it really is? A parent may see an ad for an | | | | exercise, a muscle's fibers become tighter and |
| off-ice class and sign up for it per recommendations | | | | stronger, and can withstand more repetition for longer |
| of the skater's coach, yet does that parent really | | | | durations when asked to contract. Increases in |
| know what the skater is doing in that class? After | | | | strength can correlate with higher jumps, more stable |
| reading this article, you will have a better understanding | | | | landings, increased energy output, and increased ability |
| of the proper forms of exercise, how often exercise | | | | to maintain a number of the spin variations required in |
| should be done, who should instruct the exercise, and | | | | the IJS. |
| why off-ice training exercises are important. | | | | 4) Flexibility |
| WHY should a skater do exercises off-ice? | | | | Spirals, biellmans, donut spins, split jumps, spread |
| Figure skating is a sport that puts significant strength | | | | eagles.........just to name a few elements that require |
| and flexibility demands on the body. Athletes in other | | | | extraordinary flexibility. Yet it may surprise you which |
| sports may say that figure skating is not a 'sport', and it | | | | basic elements require a certain muscle length to be |
| is more artistic performance, but they are quite wrong! | | | | performed correctly. Muscle flexibility controls the angle |
| Skaters are some of the strongest athletes in the | | | | of the knee, hip, and ankle joint on a jump take-off and |
| world. I can recall a Sports Physical Therapy class I | | | | landing, and a small deficit in muscle length can affect |
| attended in college in which a strength and conditioning | | | | the quality of a jump. Joint position and motion, |
| coach took us through some difficult training exercises. | | | | controlled by the surrounding muscle length, also |
| Out of 45 or so people, I was the only one who could | | | | affects the angle of the joints in the lower extremity |
| do a one-legged squat! His response was, "Oh, of | | | | during basic stroking, crossovers, spins, and footwork. |
| course, you're the figure skater." | | | | Each joint in your body needs a balance of flexibility on |
| Some skaters have natural strength, balance, and core | | | | all sides to move in the proper range of motion. If there |
| strength that will take them through the lower levels of | | | | is an imbalance of muscle length, a skater may be |
| skating quickly, but the majority of skaters need to | | | | more prone to injury. |
| improve upon each of those attributes in order to | | | | WHAT kind of exercise should a skater be doing? |
| progress to higher levels. Once the 'naturally talented' | | | | In the past ten years or so, sports training has |
| skaters reach a level at which double jumps and | | | | progressed from solely using weight machines to using |
| difficult spins are required, that natural ability will only | | | | an athlete's body weight as resistance in exercise. |
| take them so far. The core strength and plyometric | | | | Many functional exercises incorporate the use of |
| strength requirements of the sport are significant, and | | | | several muscle groups at one time, instead of |
| at some point, a skater needs to build strength beyond | | | | exercises focusing on the contraction of a single |
| what he or she naturally has. By completing an off-ice | | | | muscle. How is this more beneficial? In every sport, an |
| training program at least twice a week, skaters will | | | | athlete moves his or her body in various planes of |
| progress their on-ice skills at a faster pace, and be | | | | movement which require several muscles to |
| able to handle the strength demands of jumping, | | | | co-contract at the same time. Each joint requires the |
| spinning, and longer programs. | | | | strength from several muscles to stabilize it for the |
| Checking out of a jump involves the contraction of the | | | | action it performs. Functional exercises train the body |
| muscles in the abdominals and the lower back, to resist | | | | in these planes of movement to mimic the motions |
| the rotational force of the jump. Without core stability, | | | | performed in sports. Many sports require a high |
| a skater will have difficulty maintaining the body over | | | | degree of strength that an athlete may not have |
| the skate and continue turning past the landing point. | | | | naturally; that strength needs to be created through |
| Also, to achieve the correct height to perform a jump, | | | | additional training. Figure skating is no exception..... |
| a skater requires significant plyometric strength | | | | WHEN should a skater do off-ice training exercises? |
| throughout the lower extremity, especially the quads | | | | Each skater's training routine and requirements are |
| and gluteal muscles. This can only be gained with | | | | different, depending on the skater's level, schedule, and |
| functional and plyometric strengthening off of the ice. | | | | goals. A national competitor may do off-ice training five |
| Here are some examples of the attributes a skater | | | | days per week, as opposed to a recreational skater's |
| needs to succeed in the sport of figure skating.... | | | | program of one day a week. It is recommended to |
| 1) Core strength and stability | | | | complete two to four days of off-ice training per |
| Core strength originates from the abdominal and back | | | | week, depending on your level. Even if you choose to |
| muscles. These muscles work together to act as a | | | | complete an off-ice training routine per week, you will |
| 'control center' for the body's balance and stability. In | | | | show gains in strength, flexibility, and on-ice |
| the sport of figure skating, skaters need exceptionally | | | | consistency. You take your training into your own |
| strong core muscles to maintain balance, check | | | | hands, and control your own progress. You can find |
| rotation and maintain a tight air position for jumping, | | | | sample off-ice training periodization schedules through |
| control the center of spin rotation, and control the | | | | or in the Sk8Strong Off-ice Training for Figure Skaters |
| upper body position during footwork, stroking, and | | | | Manual. |
| crossovers. A skater has to have a strong core to | | | | HOW do I start an off-ice training program? |
| complete double jumps and beyond. Without sufficient | | | | There are several resources available to guide you |
| core strength, a skater would not maintain consistency | | | | through an off-ice training program specific for figure |
| of these elements. | | | | skaters. Sk8Strong has produced DVDs specific to |
| 2) Balance | | | | each level of skater, and there are several off-ice |
| Think about how much of skating is done on one foot: | | | | training manuals in circulation. It is always |
| almost everything! Some people are blessed with | | | | recommended to consult with a health professional to |
| natural balance, but the majority of us need | | | | evaluate the need for certain exercises and determine |
| improvement through exercises. There are several | | | | if a skater is using proper technique. If you are working |
| factors which affect the sense of balance in our body. | | | | with a trainer, make sure that the person has a degree |
| First, our vestibular system (the inner ear) helps us | | | | in a health related field, ideally a physical therapy |
| sense the body's position while we are moving. | | | | degree. There are also several respectable strength |
| Second, the eyes help us detect our surroundings. | | | | and conditioning certifications available from the NSCA |
| Third, and most important for skaters, the balance | | | | and NASM, such as the 'Certified Strength and |
| receptors in our feet and lower extremities tell us | | | | Conditioning Specialist' and 'Performance Enhancement |
| where our bodies are in relation to the ground. | | | | Specialist' designations. It is important to work with |
| 3) Strength and power | | | | someone qualified, to avoid injury and receive the |
| Without muscle strength, a skater would skate very | | | | maximum benefit from your training. |
| slowly, have small jumps, have shorter and slower | | | | |