Monthly Archives: October 2010

Figure Skaters Need to Eat Right

by Marta Nilsen, Master-rated PSA coach

Fuel your body with what it takes to get its work done. Many young athletes underestimate the amount and type of food needed to fuel their hard working bodies. A good rule of thumb is: most of your food should be grain/pasta /legumes; then vegetables, fruits, meats, and dair; then foods which are high in fat and sugar being the least amount.

Try to include foods in each of these groups throughout the day by eating 4 or 5 small meals instead of 3 large ones. Youths should be sure to get enough calcium and protein. Females should be careful to eat iron-rich foods. It is important to include nutrient-dense foods in your choices to make sure that you have adequate energy and nutrition. Below are listed some nutrient-dense foods in each of the food groups.

Grains: Whole wheat breads and pasta, multi-grain cereal, oatmeal, rice, etc.

Vegetables: Dark green leafy vegetables, broccoli, carrots, peas, beans, squash, sweet potatoes, white potatoes, and dried beans.

Fruits: Apples, oranges, bananas, apricots, melons, strawberries, blueberries, kiwi, raisins, and pears.

Meats: Chicken, fish, lean meats, also include egg whites, peanut butter, and nuts.

Dairy: Milk, yogurt, cheese, soy milk,

Fats/ Sweets: Butter, margarine, oils, mayonnaise, candy, soft drinks, syrup, sugar.

You can also find the Food Guide Pyramid in any basic nutrition book at your library or via a Google search. Following it will help ensure that you fuel your body for top performance.

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Filed under Coaches Corner, Health and Fitness

5 Ways to Make Better Progress this Season

by Marta Nilsen, PSA Master-rated coach

Here are five steps for improving your figure skating and making better progress during the upcoming season.

1) Add another day of skating to your week.

Adding another day of skating per week can speed up your progress dramatically. If you can’t add another day, the next best thing would be to add two more hours per week of skating time. Instead of skating one hour per day for two days per week, instead skate two hours per day, two days per week.

2) Take a ballet class at least one day per week.

Ballet increases flexibility, strengthens body alignment and placement, and teaches proper jumping technique. This is a great way to get that super spiral or increase your jump height.

3) Participate in off-ice classes at least one time per week.

Off-ice class is not just another workout. You will be practicing simulating skills that are done on the ice. Practicing off ice allows you to feel, see and understand the basic positions that your body must attain during skating moves. You will also learn exercises and stretches that can do at home.

4) Go to at least three competitions away from your home rink this season.

Competitions push you to increase your skill level faster than any other method of training. Striving to do your best in a competition helps you to reach the goals that you set for your skating.

5) Set goals.

You need a plan for where you are going and a process for how to get there. You decide where you would like to be, which you discuss with your coach, and then he or she makes a plan to help you reach it. All successful people set goals to help them reach their greatest potential.

Best of luck this ice skating season!

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Filed under Figure Skating Education, Ice Skating Articles, Learn to Skate