SPECIFICITY OF TRAINING                     by Jim Parker

Okay, I know this is a boring title.                      You could call it ‘Train Like You Skate’.  Better?   I think we all now understand the importance of off-ice training and conditioning.  This includes weight and cardiovascular training, stretching, sports nutrition and psychology, among others.  However, I think many of us waste a great deal of time and effort by training incorrectly and inefficiently.  The effects of this can be sub-maximal results and possibly a negative impact on one’s sport.   With your busy schedules, you need to optimize every second of your training time!                                                      Remember, we are talking now about conditioning for figure skating.  This is quite different from training for general conditioning.   It’s quite simple really, just take the various upper and lower body movements you do on-ice while skating, and transform them into weight training movements in the weight room!  The following are some examples that you can perform with ankle or wrist weights or light dumbbells.  Do the all the actions fairly slowly, repeat 15-25 times every other day and most important, be as SPECIFIC to the proper action as possible:                               (1)   Upper body ‘pull ins’, as used in the beginning of your jumps.                                 (2)   The upper body ‘check’ position, as you come out of your jump.                                   (3)   Duplicate the upper body portion of your long or short programs with wrist weights.               (4)   Spiral leg extensions with ankle weights, remembering to be accurate with flat back, pointed toes and s-l-o-w-l-y.                            (5)   For pairs, perform lifts from your program using weights.                                                  What if you do not have weights at home?  Try using your skates - with blade covers on, of course - for leg, bum and thigh lifts while lying on your side, back and stomach.  That’s right, put skates on and exercise!                                      So you can see, all you have to do is break down your program(s) into upper and lower body actions, add resistance and replicate the actions.  If you are fortunate enough to belong to a gym or have exercise equipment at school such as Nautilus, Apex, Hammer, Universal, all can be used in ways that are specific to your sport.  Especially effective are the ‘cable’ machines, which allow you to do many parts of your jumps with resistance.                                             Think of it, you are now strength training your muscles in the same way they work while skating!  Done properly, this type of training should allow you to jump and skate ‘higher, faster, stronger’!   The first step then, is to get on the ice and while you are performing your program, focus on what your limbs are doing.  As soon as you are done, on a piece of paper, write down any clues or tips that will help you remember.  Even better, take a video of your on-ice performance and play it in the exercise area.                                          I’m sure many of you have been watching the Olympics from Athens.  When I watch the games, I think of how hard the athletes must train, when at home.  I also think of the many hopeful athletes in skating and other sports that think that just practicing their sport is enough.  It isn’t!  If you have dreams of higher competition such as the Olympics, you absolutely must do off-ice conditioning and other aspects of training in addition to practicing your sport.

Please check out the NEWSLETTER Archives for past training articles by Jim Parker.  If you have questions, comments or things you would like GI Gym to write about, please email him at gigym@dresswright.com

Success Management for Skaters                                            In order for athletes to achieve a goal, they must have a very specific plan.  The best book on the market to provide strategic planning techniques that will improve your experience and success in the sport of figure skating is Steven Sugar and Sharon Nixon’s book “Success Management for Figure Skating”.  This book, available for just $24.95, helps your skater define their goals, and set up the training program (with their coach) to accomplish the goal.

Skating Equipment Check List:

• Good quality, well fitted skates, appropriate to height, weight and skill level of the skaters

• Helmet – for Canskaters

• Skate Bag – check out the new colours and designs on our website www.dresswright.com

• Skate Guards – Hard Guards to walk in

• Soft Covers – to absorb the moisture when storing the skates

• Clean cloth or chamois to dry the skates

• Skating Tights, Skating Skirt, Gloves – fashion and function!

2005 Skating Calendars have arrived!

It is so difficult to get great pictures of all your favourite skating stars, so this calendar is a wonderful collectors item and great gift for coaches and skating friends!  Avoid disappointment; pick up your calendars early! 

Jackson Single Skate Bag Special!                                             Till the end of September we have Jackson Single Skate Bags on for half price.  Available in either Pink with Navy or Navy Blue. A $23.98 value for $11.99

                                                       A new twist on                        Customer Appreciation Cards  The one thing that people seem to buy most frequently is skating tights.  So this year, we are introducing a Tight Frequent Buyer Card.  Buy 9; get the 10^th pair of equal or lesser value for FREE!  The cards will be ready beginning of September, just in time for the start of the new skating season – so be sure to watch for them in the store!

G.I. Gym's Fit Tips:

Proper stretching can actually improve performance!  Remember to hold your stretches for at least 15 seconds and do them every day.  Don’t do them though, until you are warmed up.

Good Luck, Skate Hard – ‘tll next time!

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