Why Do Off - Ice Training?                

 I know that you are all very busy athletes.  School, relationships, other sports and activities all keep today's young athlete busy twenty-four hours a day.  And here I am suggesting one more thing for you to fit into that time period.  Not only that, but I, like everyone else in your life is going to claim that 'his or her' activity is the most important!  Well, I'll leave that up to you . . .

Think of skating training as being made up of pieces of pie and each “slice” or piece is a component of training.  So, the ‘complete” skating athlete would have several components making up their training i.e. practice, off-ice/on-ice conditioning, programming, nutrition, sport psychology, choreography, costuming and more.  Now ask yourself, “What happens if I skip a piece of that pie?”  What do you think happens?  If you left out the introduction or the conclusion of an essay you are writing for school, what kind of mark would you get when you handed it in?   Well, leaving out a section or component of your training is precisely the same!  The complete and successful skater takes care of all pieces of the pie and today's important 'slice' is Off-Ice Conditioning.

How do you feel after your long program?  Exhausted?  Tired?  Sweaty?  Drained?  Aerobic or cardiovascular training is vital to the successful skater!  It gives you energy to spare, helps you deal with the stress of competition and gives you the confidence that you are more fit than your competitors.  Types of aerobic training are stroking, running, cycling, rollerblading, cross-country skiing, all done daily or every other day for an hour or so.  Obviously, the more similar to skating (i.e. rollerblading) the training, the more effective it is.  Can you imagine how fit you will be and how much easier your programs will be in about two or three months of this type of training?!  In a future column, we'll talk about training heart rates and how to calculate them.

A misunderstood component of fitness is strength and strength training, especially in regards to figure skaters.  Many skaters don't think that upper body strength is important in their sport.  Think about it though:  How many times has your coach told you that you  "fold over" when you land your jumps or "You need more height in your jump" or "Tighten that axel in the air”?  All of these components require a great deal of upper body and abdominal strength.  As an exercise physiologist, I can assure you that just practicing your sport is not enough to improve your strength.  You need to include some form of resistance or weight training in your conditioning program.  And don't worry; you won't get 'huge'!  Off-season weight training, specific to your sport, done four or five times a week with light to medium weight, will improve your strength and endurance within six weeks!  Imagine higher and tighter jumps!  Think of your coach not yelling at you any more for folding on your landings!  Look at those abs of steel! When resistance/weight training during the skating season, cut down to two or three times a week.

There is of course, a lot more to off-ice and on-ice conditioning.  I recommend working with a trainer who is knowledgeable in both exercise training and figure skating.  If you stick with a personalized program, I guarantee a 'new you' in a few short weeks!

 Jim Parker, a Lieutenant in the Canadian   Naval Reserve, has a graduate degree in exercise physiology from Michigan State University.  He has worked with all levels of skaters from beginner to Olympic, including Brain Orser and Elvis Stojko.  A columnist for the Barrie Examiner for 12 years, Jim also co-authored a manual on skating conditioning with Dr. Tony Bauer of Lakehead University, composed the level 3 NCCP weight training manual for weight training and figure skating, and has written articles for Figure Skating Digest among many other publications.

Future articles by Jim Parker,             will cover such topics as:  The Importance of Aerobic Conditioning for Skaters, Upper Body Strength and Skating, Skating-specific Off-Ice Training                                                      

GI Gym's Fit Tip                           Never stretch cold.  Picture this:  What would happen if you took a rubber band out of the freezer it had been in over night and stretched it?  It would very likely break!  Your muscles, joints and ligaments are exactly the same.  Rather than stretching as soon as you get on the ice, try stroking for five minutes or until you are sweating.  You are now ready to do your slow, steady stretching.  Remember to stretch at the end of your session as well. (Look for Capezio fleece warm up on our web site store in October)

Testimonial                              Our thanks Ashley Cupples of Mississauga, Ontario, who wrote:

The MaxiFlex is really helping me improve my flexibility.  It allows me to practice, off ice, my spin positions (like the Bielman), spirals, spread eagles and splits.  It is, inexpensive, easy to use, and I can take it anywhere.  I am able to practice all my positions without the help of someone else because the MaxiFlex allows me to balance. If you are serious about working on your flexibility, I would highly recommend that you use this equipment.

Sincerely,

Ashley Cupples

In our next issue...
We'll be featuring some of our latest and greatest new dresses and clothing! But tune into our web site in June to preview all the new items!

Good Luck, Skate Hard – ‘tll next time!

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