Building strength, balance, power and grace from within
Off-Ice Exercises for a Great Spiral
Figure skaters need to build a strong foundation by participating in a balanced strength and conditioning program. The following exercises are great for improving the various spiral positions and with the proper guidance may enhance an existing program.
Building Strength & Stability
Basic core exercises are key before more challenging, skating specific exercises can be performed.
4 point Opposite Leg & Arm Lifts:
4 point Leg Lifts in parallel
4 point Leg Lifts in turn out
Swimmers (Advanced)
Balance Exercises for the spiral
Airplane and T-Pose: These exercises are just like they sound. In airplane, stand tall with tummy in and arms out in a "T" position. Allow trunk to drop as free leg rises. Maintain a straight line from shoulders to foot throughout motion while keeping arms out. T-pose, is similar but begins with arms over head. Again, allow trunk to drop as free leg rises, maintaining that straight line from fingertips to toes.
Bonus Sequence: This sequence improves strength, flexibility & balance.
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Stand tall, tuck chin and roll down to touch your toes. Hold stretch 8 seconds.
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Walk out to a plank (Keep 1 leg lifted an inch off floor for increased difficulty).
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Perform 1-3 Push-ups keeping hips level (Keep that leg lifted).
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Walk your hands back while raising the lifted leg to the sky (Hold 8 seconds)
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Go to airplane position. Hold 8 seconds.
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Go to aerebesque position. Hold 8 seconds.
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Perform a calf raise on the stationary leg while maintaining aerebesque position.
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Repeat to other side
Spiral Exercises on the Physioball
Once your skater has accomplished the above moves, progress to a physioball for added challenge and fun!
Physioball Straight Leg Hip Extension
Physioball Hip Extension (Spiral Perfector) Start
Physioball Hip Extension (Spiral Perfector) Finish
Video Series: 3 good exercises for spiral
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