Off-Ice Training for Skaters ? Why, what, when and how?

Off-ice training is on the world of figure skating was humming. Skater doing many, many coaches and instructors who teach, but know that people really like the details of how it should be done and what it really is? A parent may see an ad for an off-ice class and for them after the counsel of coach of the skaters, but that parents really like to know what is the skater to do in this class? After reading this article, you have a better understanding of theown forms of exercise, as is often the exercise should be done, who will instruct the year, off-ice drills, and why they are important.

Why is a skate off-ice exercises to do?
Figure skating is a sport that brings power and requires considerable flexibility in the body. Athletes in other sports, we can say that figure skating is no "sport" is, and is the artistic performance, but they are completely wrong! Skaters are someof the strongest athletes in the world. I remember one class I attended the Sports Physical Therapy colleges, where a strength and conditioning coach took us through some tough exercises. Up to 45 people or so, I was the only one who could do the squats with one leg! His answer was: "Oh, sure, you are the skaters."

Some skaters have to carry natural strength, balance and core competence, which it is carried to lower levels of skating in a hurry;Most skaters have to improve on each of these attributes to progress to higher levels. Once the "natural talent" skater a level that requires double jumps and spins hard to achieve that natural ability to do just as much. The main strength and plyometric strength requirements of the sport are important, and at one point, a skater to build strength beyond what he or she has, of course. By completing a training program from the ice, at leasttwice a week, you can skate on the ice at a faster pace of progress, and be able to jump the needs strength grip, turn, and more programs.

Check out a jump, the contraction of the abdominal muscles and lower back, to resist the rotational force of the jump is. Without core stability is a skater difficulties, the body of the block and have continued from the point of landing. In addition, reach the right height forperform a jump, a skater must be great plyometric strength in the lower extremities, especially the quadriceps and gluteal muscle exercise. This can be achieved on the ice with plyometric and functional strengthening. Here are some examples of the attributes of a skater must be successful in the sport of figure skating ?.

1) core strength and stability
Main strength comes from the abdominal and back muscles. These muscles work together to act as"Control Center" for the body's balance and stability. In the sport of figure skating, ice skating requires exceptionally strong core muscles for balance, control of rotation and a close air for the jump, the control center of rotation of the spin and control the position of the upper body maintain at the footwork, stroking and crossovers. A skater must have a strong core to double jumps and also complete. Without adequate core competence, is a skater not keepConsistency of these elements.

2) Balance
Think about what is skating on one foot, almost everything done! Some people are blessed with the natural balance, but most of us need to improve exercises. There are several factors that influence the sense of balance in our bodies. First, helping our balance organ (inner ear) are the position of the body, mind, while we are on the move. Second, help us around the eyes to discover what we order. , The third and most important for skatersReceptor balance our feet and legs tell us where our bodies are in relation to the ground.

3) The strength and power
Without muscle strength, a skater would skate very slowly, are small jumps, rotations are shorter and slower and get tired easily and practical exercises in a program. Power generated can improve power and endurance and is the number one skater must be improved and be consistent. Through the exercise, the fibers of a muscle arecloser and stronger and can withstand repeated over longer periods of time when they asked service contract. The strength increases can, with more jumps, landings more stable, more energy efficiency and a greater capacity to hold a number of variations of the rotation in the IJS needed to be correlated.

4) Flexibility
Spirals running biellmans on the ring, split jumps, spread eagles ??? to require only a few things, the extraordinary flexibility. But it is perhaps surprising that the fundamental elementsrequire a certain length of the muscle running properly. Flexibility of muscles controlling the angle of the knee, hip, ankle, and a jump-off and landing, and a small deficit of muscle length can affect the quality of a jump. Joint position and movement, controlled by the length of the surrounding muscles, affects also on the angle of the joints of the lower extremities in the basic study stroking, crossovers, spins and footwork. Each joint in the body requires a balance of flexibility on all sides to movein the right range of motion. If there is an imbalance in muscle length, a skater can be more susceptible to injury.

What kind of exercise should do a skate?
In the last ten years or so, sports training alone progressed with weight machines, an athlete's body weight as resistance exercise. Many exercises involve the use of functional muscle groups at once, instead of exercises focusing on the contraction of a muscle. Asmore profitable? In every sport, an athlete's body moves in different planes of movement, the various muscles co-contract must be at the same time. Each joint must be stabilized to the strength of various muscles in order for the action it takes. Functional exercises train the body in these planes of movement of movements performed in sports simulation. Many sports require a high degree of force that an athlete can not have, of course, that the force mustcreated by additional training. Figure skating is no exception ?..

If a skater has off-ice exercises to do?
Workout routine every skater and needs are different, depending on the level of the skaters, and planning goals. A national competitor can do off-ice training five days a week instead of programming a recreational skater one day per week. It is recommended that two minutes per four days ago off-ice training weekend complete, depending onLevel. Even if you choose an off-ice workout routines entirely in the week, show greater gains in strength, flexibility and consistency of ice. Take your education into your own hands, and check your progress. You can sample off-ice training through periodization schedule www.usfigureskating.org Sk8Strong or off-ice training for figure skaters Guide.

How can an off-ice training?
There are several resources available to you throughan off-ice training program designed for skaters. Sk8Strong has produced DVDs for each specific level of the skaters, and there are several off-ice training manuals available. It is always advisable to consult a physician to assess the need for some exercise and see if a skater is using the correct technique. If you work with a trainer, make sure that the person has a degree in any area of ??health, preferably has a degree in physiotherapy. There are alsovarious certifications respected strength and conditioning at the NSCA and NASM, as a "Certified Strength and Conditioning Specialist name and" performance enhancement specialists. "It is important to someone qualified to avoid injury and maximize the benefits from your workout.

Source: http://sports-figure-skating.chailit.com/off-ice-training-for-skaters-why-what-when-and-how.html

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