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Now is the time to order the new Club-edition 2013 Figure Skating Calendar featuring beautiful photos of your favorite top skaters!
The Figure Skating Calendar is the oldest and most collected among skating fans. Made in Canada, this calendar includes important figure skating event dates and fantastic photos!
On the cover this year are Tessa Virtue & Scott Moir. Also featured in the 2013 Calendar are: Patrick Chan, Aliona Savchenko & Robin Szolkowy, Akiko Suzuki, Brian Joubert, Ame’lie LaCoste, Jeremy Abbott, Ashley Wagner, Meagan Duhamel & Eric Bradford, Meryl Davis & Charlie White, Carolina Kostner, and Daisuke Takahashi.
Order today for yourself, your coach and/or loved one from the IceSkatingWorld Proshop – www.iceskatingproshop.com
There is also a Buy 2 – Get 1 free offer.
by Carl M. Poe
With the emergence of various off-ice training program theories, a handful of ideas or concepts are available for skaters to utilize in their training. The method of Plyometric training should be among the main training components (along with strength, flexibility and endurance conditioning) for complete development of the skater. More specifically, plyometric training is not just for the singles skater who wants increased explosiveness for jumping, or greater eccentric leg development for landing strength. Plyometrics is just as valuable to utilize for pairs and ice dance in order for performance enhancement.
Pair skaters can utilize plyometric training not only for jump performance but to increase upper body dynamic power for their respective skill movements on-ice (lifts, throw jumps, etc). Ice dancers can perform plyometric training drills for Hip/Leg power and speed of movement performing various footwork drills, lateral hops and bounds and other related movements. Also, ice dancers can benefit from upper-body plyometric (arm drills) for enhanced dynamic power to enhance on-ice lifts and arm positioning. The importance of plyometric training specific to these three disciplines, involves speed/strength enhancement of the Hip/Leg, Torso/Abdominal and Arm/Shoulder and Upper Back areas.
Example of Plyometric Drills for Singles, Pairs and Ice Dancers may include the following:
- 1. Double-Leg and Single-Leg Jumps in Place
- 2. Double-Leg and Single-Leg Horizontal and Vertical Bounds
- 3. Double-Leg and Single-Leg Box Jumps
- 4. Rotational Jumps (weighted)
- 5. Medicine Ball Rotational Drills
- 6. Abdominal Plyometric Sit-Ups
- 1. Same as Above (singles, 1 – 6)
- 2. Medicine Ball Chest Pass
- 3. Medicine Ball Throws and Catches
- 4. Medicine Ball Push-Ups
- 5. Drop Push-Ups
C. Ice Dance -
- 1. Double-Leg and Single-Leg Strides
- 2. Double-Leg and Single-Leg Hops (lateral and horizontal)
- 3. Alternating Foreward and Backward Bounds
- 4. Med Ball Rotational Drills
- 5. Medicine Ball Abdominal Sit-Ups
- 6. Med Ball Throws and Catches
- 7. Medicine Ball Push-Ups
Finally, coaches and skaters should understand specific principles (guidelines) of off-ice plyometric training. In order to benefit from the training adaptations of plyometrics, the following guidelines are recommended for safety and proper execution of Plyometric Training:
- Training drills need to be appropriate for the age and level of the skater.
- A general and specific total-body strength training phase should be implemented 6-8 weeks prior to beginning jump/ Plyometric training.
- Proper progression (intensity) of drills from general motor-skill development to sport-specific.
- Proper Equipment
- a. Footwear: skaters should wear shoes with adequate ankle/heel support (i.e. basketball or cross-training shoes).
- b. Soft Landing Surface: mats, cushioned aerobic floor, sprung wooden floor, or soft grass should be utilized for performing drills.
- c. Boxes: jump boxes should be durable with an adequate non-skid landing surface – Heights for skaters (Preliminary – Senior level) can range from 8″ to 35″ respectively.
II. Technique (emphasis should be placed on the following)
- Explosive takeoff, good knee-bend, arm-swing and appropriate vertical positioning of the trunk, back and head.
- Control of landing, absorbing (eccentric) the landing with a good positioning of the upper body (arms) head, back and trunk.
- key to success for jump/ plyometric training involves emphasizing the following:
- a. Maximal effort on jump / drill attempts
- b. Appropriate use of both upper body (arms) and lower body (hip / legs)
- c. Correct posture or body positioning.
- d. Quickness (speed) – When landing and taking-oft for another jump attempt, the skater must ‘Minimize” the amount of time spent on the ground or floor. Must be a quick rebound jump.
Cad M. Poe, M. S., C. S. C. S., served as the office strength and conditioning coach for the Colorado Springs World Arena, Colorado Spdngs, CO. Mr. Poe has been involved with strength/power training and conditioning training ofskaters beginning with his work at the United States Olympic Training Center and currently through the USFSA at the Elite and Regional Training Camp levels. For any questions regarding plyometric training for figure skaters, please contact Mr. Poe via the PSA directory.
Recommended books: Progressive Plyometrics for Kids
ASK THE SKATING PRO
Q. My daughter is turning 6 yrs old and has been figure skating for the past four months. She passed Basic Level 3 skills test. She has a lot of speed, does a good waltz jump and spiral. Her instructor says she has progressed quickly and is ready to compete. Since I have nothing to compare her skill level to, it sounds a little soon to me to talk about competition skating. What do you think?
A. It sounds like your daughter is progressing quickly! Four months does seem a little soon, but realize that it may take several more months to get a program perfected enough to compete with. Most competitions do break down the groups by level and sometimes by age. In other words, she probably won’t be competing against someone with a far superior skill level. Many coaches encourage competitions early to keep students motivated and give them goals to pursue. Frequently, a competition will add new excitement and enthusiasm to skating. Explain to your coach that you want competitions to be an encouraging and a confidence building event. Knowing this, hopefully, they will make sure that your student is prepared before that very 1st competition!