What is a good off-ice workout schedule for a figure skater?
PoisonHeartsNeverChange asked:
My parents say that since skating is very expensive I am only able to skate for an hour per week and half of that is my group lesson. Therefore, I don’t get much time on the ice and want to get in shape and have good off-ice workouts so that once my parents let me practice more and compete (both of which they are considering) I will be good. What’s an intense workout schedule I can do?
Losing weight without starving yourself
My parents say that since skating is very expensive I am only able to skate for an hour per week and half of that is my group lesson. Therefore, I don’t get much time on the ice and want to get in shape and have good off-ice workouts so that once my parents let me practice more and compete (both of which they are considering) I will be good. What’s an intense workout schedule I can do?
Losing weight without starving yourself
Fastest Way to Lose Weight
-ab and leg strength stuff
-ballet
-put on your skates in the house and try balancing on each foot with skate guards on, then try doing small jumps with them
other than that try to improve your overall fitness try running
Need to lose weight?
Well I know what me and my friends do…
Skip rope for 10min for a solid min we’ll skip rope on one foot then the other. We’ll also try double rotations 2 in a row then 3 and 4 and so on…..
What we also do is 5 min of stairs so we literally run up and down the stairs without stipping (we increase the tie as we get better)
We do a lot of flexability stretches that relate to some Yoga moves and we do a lot of crunches and pushups. The crunches we tend to have about 5 different positions and we do 10 reps for each position. so u can have the standared on your back with your feet on the ground, both feet up, bringing your left elbow to you’re right knee and your right elbow to your left knee, those are examples.
If you really want to work your core muscles you should do a stretch called the plank. Your in the push up position but you are holding that position with your forearm and elbow flat on the floor.
Also look into getting the turner. It may not be called that but what it is essentially is a board that stays on the floor with a rotating piece on the top to practice you’re spins. This helps A LOT when it comes to your spins and jumps trust me
Need to lose weight?
Everyone in my rink skated and trained 5 days a week, at least 2 hours each. It seems like you are just starting out, so you do not need to be as intense in training just yet! : )
You should probably start out doing some sort of cardio for 30 minutes, 3 times a week by running, bicycling, and/or stair climbing. Then strength training via squats, barbells, and crunches and push ups on a big fitness ball 2 days a week.
Start slowly and build up your endurance so you do not burn out.
*Each and every workout, and every time you skate, no matter what, you should start and finish with stretching!!!!!!! It not only increases flexibility, but is good for your muscles and joints. I had to have knee surgery at 14 because I didn’t stretch enough before intense activity, so I cannot emphasize it enough!!
The spinner another poster talks about actually comes in 2 different types.
The first is to improve actual spin technique:
The other is to improve balance and coordination:
Most people say the metal one does not work, but that is because they do not properly use it. It is not really intended for spins, but for jumps and balance. This video is a decent demonstration:
When in doubt, ask your coach or someone that coaches senior-level skaters! They have been there before and can give you great advice.
Fastest Way to Lose Weight
© U.S. Figure Skating
after each skating
session.
© U.S. Figure Skating
Types of Stretches: There are several different types of stretches that you can practice, and
it is important to know the types of stretches in order to choose the right type of stretch to
perform.
Passive – usually performed when an outside force (towel or partner) applies stretch to
a relaxed joint. The stretch must be performed slowly in order to prevent injuries due to
forceful manipulation of the body part. Communication between the partners is
imperative.
**Static – can be performed alone and refers to when a muscle is slowly lengthened to
its “end point”, held for 15-30 seconds and repeated three to five times. Slowly “creep”
further into the stretch as the tension in the muscle begins to relax. Recommended
type of stretching. Researchers have demonstrated that permanent lengthening is
achieved when static stretching is performed slowly, at lower force and for longer
duration while the core body temperature is elevated.
Ballistic – “bouncing” a stretch. This is more likely to initiate the stretch reflex, which is
a nerve response that tells the muscle to contract if it is stretched beyond its limit. This
is the point where injury could occur. You must be careful not to over stretch (go
beyond the “end point”) and injure the muscle. Generally not recommended.
Dynamic or Functional – the ability to use a range of joint movement for a particular
movement within sport or physical activity. These movements are performed either
slowly or rapidly. Dynamic or Functional stretching is considered a type of ballistic
stretch and caution should be used when performing this type of stretch. A warm-up is
recommended before stretching and then progress to static stretching before
attempting any dynamic type of stretching.
PNF – proprioceptive neuromuscular facilitation. Techniques are: contract/relax and
contract/relax against contract. You need to know which is the target muscle, move to
the end point, put the target muscle on tension, then contract the target muscle during
the stretch while relaxing the opposing muscle. The contraction does not have to be
maximum, only 50% of the contraction. Hold the contraction for five seconds, move to
the new end point, and hold the stretch for 12-15 seconds and repeat the process. PNF
stretching develops strength, and it meets the goals of joint stability and mobility due to
muscular contractions. To be able to do this kind of stretching safely and
effectively requires specific instruction and thorough understanding.
© U.S. Figure Skating
Using Proper Technique: You need to know and use proper technique in flexibility training.
First, warm up to prepare your muscles and joints for stretching. Your warm-up needs to be
five to eight minutes in length, or enough to increase body temperature to point you begin to
sweat. Suggested warm-up activities are: jogging in place, biking, jumping rope, jumping
jacks, and/or continuous, rhythmic movement to increase respiration, heart rate, and blood
flow to the muscles to be stretched. (Stretching is not a warm-up.)
As you stretch, concentrate on the area of your body that is being stretched in order to
develop body awareness. This will help in allowing the muscles to relax and lengthen during
your stretching. Hold your stretch for 15 to 30 seconds, release slightly, and repeat
the stretch three to five times. The beginning of a stretch might feel “comfortably
uncomfortable”. This is called the “end point” of a stretch and you should not force the
muscle to stretch beyond the end point. However, as you hold the stretch, the tension in
the muscle should ease a bit. At this time you can ease a bit further into the stretch to
lengthen the muscle a little more. By holding the stretch until the tension eases, you can
develop a new end point in the stretching muscle, thus safely stretching further.
A developmental stretch is a static stretch that helps increase flexibility by easing further into
the stretch. As the tension in the muscle diminishes, this new position is held. Breathing
should be slow and rhythmical. Inhale at the beginning of the stretch and exhale going
into the stretch position. Breathe slowly and relax while holding the stretch. A
stretch should not be painful or cause muscle soreness.
It is recommended that you stretch after each warm-up, after each workout and
after each skating session.
Researchers recommend that you practice static stretches so your muscles can relax and
the stretch can be sustained. (Ballistic stretching or bouncing the stretch can cause pulling or
tearing in the muscle fibers if it is not performed in a controlled type manner – caution should
be used). During static stretching it is a good time to relax, breath deeply, concentrate on the
muscles being stretched, how your body feels and to have quiet time for yourself.
What Areas to Stretch: All disciplines in figure skating need to pay attention to the following
areas of the body to stretch. These general stretches that need to be included each time the
skater warm-up, exercises and skates.
Head/Neck Quadriceps
Chest Hamstrings
Upper & Lower back Hip Flexors
Sides of the Torso Groin
Shoulder area – front & back Hip Abductors (outer thigh)
Calf & Achilles Hip Adductors (inner thigh)
© U.S. Figure Skating
Typically tight muscles in skaters are:
Quadriceps – front thigh Iliopsoas – hip flexors
Gluteal Group – buttocks muscles Gastroc – calf muscles
Erector spinae – lower back Achilles Tendon
Hip Abductors – outer thigh
HOW & WHEN TO USE DYNAMIC OR FUNCTIONAL STRETCHING
Dynamic stretching is a type of stretch that can be used before skating practice and
performance to lengthen the muscles, around the joint, that are used in specific movements
such as spirals, lay backs, Ina Bauers, lunges and shoot-the-duck position.
It is recommended that the body temperature first be raised by a warm-up. Then start with
slow static stretching to the end point. After the muscles have been stretched, the athlete can
progress to controlled slow velocity methodical activity and then to higher velocity functional
activities such as splits, spirals, lunges, etc. For example, if a skater needs to stretch the
muscles used in a spiral, start with stretching the hamstrings, hip flexors, quadriceps and
abductors (inner thighs). Then the skater’s body is ready to move in and out of sport specific
movements quickly.
References
Alter, Judy; Stretch and Strengthen; Boston: Houghton Mifflin Co., 1986.
Anderson, Bob; Stretching; Bolinas, California: Shelter Publication, Inc., 1980.
Delorme, Rick, M.A., M.S. and Stransky, Fred, Ph.D.; Fitness and Fallacies; Dubuque, Iowa:
Kendall/Hunt Publishing Co., 1990
Forciea, Bruce, D.C.; Muscle Imbalances in Skaters; lecture.
Kravitz, Len, Ph.D.; Advanced Flexibility Training, IDEA Fall Classic Educational Training
Conference, 1996.
Thompson, Clem W., Ph.D., F.A.C.S.M; Manual of Structural Kinesiology; St. Louis, Toronto,
Santa Clara: Times Mirror/Mosby College Publishing, 1985.
© U.S. Figure Skating
SUMMARY
WARM-UP, FLEXIBILITY AND COOL-DOWN
General Warm-up – approximately five minutes of activity to gradually increase heart rate and
blood flow, joint fluid and deep muscle temperature:
-jogging in place or stairs -jumping rope
-bench stepping -slide board
-jumping jacks
Flexibility – see General and Quick Stretch Routines:
-perform stretches only after a general warm-up.
-stretch morning and evening, before and after activity.
-hold a constant stretch (not painful) for 15-30 seconds. Do not bounce!
-stay relaxed and breathe normally.
-focus and mentally prepare for your upcoming practice or performance.
Specific Warm-Up – gradually more strenuous and quicker skating specific moves
-drills should be performed on a soft landing surface (mats, wooden floor, grass)
-wear proper shoes (cross-trainers or high-top basketball shoes)
-perform drills with maximal effort concentrating on body-control, quickness, maximal
vertical height with appropriate landing positions.
DRILL SEQUENCE:
Ankle Bounces: two sets of five bounces (total = 10)
Arm Swings: two sets of five arm swings (total = 10)
Rest period = 1 minute
1?4 squat jumps in place or lateral movement: one set of five jumps (total = five)
Rest period = two minutes
Single-Leg Skip Bounds: one set of eight (total = eight)
Rest period = one minute
Torso Rotations: two sets of 10 rotations
Rest period = 30 seconds
© U.S. Figure Skating
FOOTWORK DRILLS:
Rotational jumps:
1?4 turns: one set with double-leg landing (total = two)
one set with single-leg landing
Singles: two sets of three singles (total = six)
Axels: two sets of two axels (total = four)
Doubles: two sets of two doubles (total = four)
Rest period = one minute
Cool-Down – following intense practice session or competition, for improved recovery and less
soreness the following day:
-moderate to light intensity stroking on ice or any general warm-up activity, three to
five minutes.
-total body stretching (stretches need to be held for one minute).
SKATER’S CHECKLIST FOR OFF-ICE
COMPETITION OR PRACTICE PREPARATION
Warm-Up/Cool-Down and Flexibility Stretching (Before practice or competition)
General Warm-Up (using one or more of the following). Duration: five to eight minutes)
Jumping rope Bench stepping Slide board
Jogging in place Jogging stairs
Total-Body Flexibility stretching:
Exercise and Weight Loss
why not start gymnastics?
i just started gymnastics 6 months ago and its a real workout!