Off-Ice for Skaters

Off-Ice Training is the winning strategy for competitive skaters. In order to exel in figure skating the skater must be prepared both physically and technically. The fastest way to learn new elements is to be fully prepared physically before starting to attempt the elements on the ice. This way you not only eliminate possible injuries but also learn to not compensate physical unpreparedness by using the wrong techniques. To further explain the meaning of what is written above a few examples will be shown. Lets say a beginner skater plans to start learning a sit spin. The suggested way would be to learn a shoot the duck exercise on the floor: sit down and stand up all balancing on one foot, this takes a few weeks of daily repetition 10-20 times per day. At the end of the two week element training period the neccesary muscles will be ready to do that element, once it is done it will take no time to learn it on the Ice. Another example is of a young Skater starting attempts for the single axel & double jumps. Being physically unprepared the skater will be unable to reach the proper height for successful rotation and will therefore compensate by forcing the body to rotate faster unaturally, developing the wrong tehniques that will end up being stored in the muscle memory affecting double and triple jumps later down the road as well. It is better to spend alot of time doing plyometric training and preparing fast twitch muscles required for takeoffs and landings well before starting serious attempts for jumps on the ice. Without off-ice training the skater is at a serious disadvantage. Off-Ice training also protects the skater against injuries by strengthening all the muscles instead of just the muscles used during the skating elements. This allows for a well balanced body which is integral to staying injury free. The following list of training plans is used in Olympic skater development programs from beginning to advanced worldwide.

Essential Training is as follows:
Plyometric Training: targets development of fast twitch muscle capability, this is when the muscle is able to provide explosive action, a must for jump takeoffs. Hurdles are used for this training. Dramatically Increases Strength and Maneuverability by Developing Fast Twitch Muscle Reaction Essential in Creating Elite Level Skaters. Used in Olympic Skater Training Development Programs

Rotation Training: Skating is one of the most complicated sports in the area of coordination. The constant changing of velocity, inclination and rotation of ice skating creates a need to develop specific senses in order to operate at peak efficiency. The Rotation Trainer/Spinner will improve the brains vestibular capabilities and significantly enhance balance. The Rotation Trainer for jump training- One of the most important factors when learning new jumps is to evaluate where you are in the air in order to know when to check out for your landing. The Trainer will give an understanding of rotation timing in order to have correct check outs for landings. The Rotation Trainer for spin training- Trains the brain to get used to spinning and the more you practice the more the "dizzy factor" of spinning subsides. The Rotation Trainer for edge skating and MIF- enhance your edge control for brackets, rockers and 3 turns

Stretching: Stretched spirals and Bielmann spins set champion skaters apart from the pack. Get the look that will get you noticed and improve your artistic mark. The new judging system makes it integral to perform outstanding spiral sequences. Stretch Straps help to achieve the positioning for beautiful elongated style, stunning landing positions, Beilmann spins, correct layback spin positioning, and of course the essential knockout spiral

Core Balance: Balance Boards develop balance and coordination skills essential to figure skaters. By conditioning your muscles' core stability and reflexes that act upon the body's sense of equilibrium, allowing proper distribution of body weight to achieve constant equilibrium. This is one of the fundamental tools used by coaching professionals around the world to train their students for exeptional balance leading to an increased consistency in jump landings. Cardio Sport Specific Cardio Skating Training: It is beneficial for the skater to train cardio in a sport specific way instead of just a general program such as a treadmill, by training sport specific you are achieving many benefits at once. The Slide Board is perfect for this by targeting the muscles used for skating, it is a Super Slick exercise surface for off-ice practice. The side to side slide motion is cardio intensive for stamina training. Requires constant balance adaptability thereby generating overall muscle strength, balance, maneuverability and control. Practice stroking, jumps, spins and footwork as well. Not to mention it is alot of fun which can lead to a more effective workout.

by Rosanna Tovi

National & International Champion, International Team USA Coach