A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 3
ISSUE 3
SUMMER 2017
Meagan Duhamel’s
TRACK YOUR HEART RATE FOR OPTIMAL PERFORMANCE
FAVOURITE BETWEEN PRACTICE SNACK
Chique
KNEE OR HIP PAIN?
SPORT:
Your new go-to practicewear
These exercises are for you!
. Lights camera action..
IS SHOW SKATING FOR YOU?
KAETLYN
OSMOND Watch Out For This Ice Warrior!
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EDITORS LETTER
MAGAZINE
THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka
• makes skating smoother • improves feel and stability • increases agility and speed
MANAGING EDITOR Kristen Piché CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Christian Bonin Danielle Earl WRITERS Marta Bravin Meghan Buttle Rebekah Dixon Meagan Duhamel Chantal Fry Dr. Judy Goss Margot Lattanzi Jenna McCorkell Kristen Piché Signe Ronka Tim Silvester DESIGN/LAYOUT Envinion
A
s summer approaches, skaters are getting into pre-season training with summer camps and tons of on-ice and off-ice training. It’s important to remember to take some down time in the midst of the intense training schedule. Whether that is to go to the beach for a day off, or enjoy the sunshine with some friends and family, try to find some time to relax your mind. This issue, I am so thrilled to have Kaetlyn Osmond on our cover. Her success story is incredible; going from a major injury to becoming the World silver medalist this year. The journey she took to get where she is today, is something all skaters can learn from. As a former skater myself, I know how hard it is to stay motivated and positive after a major injury. Make sure to read her spotlight story and listen to her live interview on mental toughness with Rebekah Dixon, which can be accessed through the digital version. Thank you to all of the readers for your continued support. We are truly lucky to have such an incredible following. It inspires us every day to keep educating the figure skating community on off-ice training essentials. Happy reading and enjoy the summer rays!
Signe
The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries. Available in March
www.edeaskates.com
Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 419 3837. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
WRITERS CORNER
SUMMER 2017
Our Writers Fitness Insider Signe
Tim
Ronka
Silvester
CSCS, PTS, BA, NCCP 3
Nutrition Insider Margot
Injury Prevention Meghan
Signe is a certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. She is also a certified Personal Trainer Specialist. Signe has an honours Bachelor of Arts degree from University of Toronto (Trinity College), where she specialized in psychology, political science and bioethics. Signe is a former National and International level competitor and certified NCCP level
3 National Competitive Coach. She is the founder of Figure Skater Bootcamp Inc. and Figure Skater Fitness Magazine. Signe has worked with Olympic/ World level figure skaters, teaching them the importance of fitness training and sport specific training. She also travels internationally hosting Figure Skater Bootcamp workshops.
Tim is the owner of Get Coached and has provided Personal Training (PT) and Strength and Conditioning (S&C) to athletes from various sports for over 10 years. Tim is a UKSCA Accredited Strength and Conditioning Coach and holds a BSc Honours degree in Sport and Exercise Science, this along with over 30
www.flexafit.com info@flexafit.com
Glamour Jenna
McCorkell Now retired from the professional figure skating circuit, Jenna coaches up-and-coming skaters around the world, also teaching at training camps with her husband throughout the year. Having started skating in Coleraine aged seven, Jenna immediately developed a passion for the sport and was picked up by the National GB Squad when she was just ten, making her the youngest ever skater to make the team. Aged 14, she then became the first female skater from Northern
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Ireland to compete in the World Junior Championships. Over the years, Jenna has competed successfully on both a national and international level and is Northern Ireland’s most successful female ice skater. An eleven-time British national champion, she has also won seven senior international medals, including gold at the Ondrej Nepela Memorial and at the Ice Challenge in Graz. In 2014 Jenna decided to pursue her other passion – designing sportswear. Having ac-
cumulated numerous sketches of clothing she’d like to make throughout her career, Jenna got straight to work, spending the next two years sourcing the perfect material for her figure skating leggings. Indeed, these particular garments are a key element of the Chique Sport collection. Jenna was keen to eliminate the issues she’d encountered in the past – namely, leggings that snagged and tore around the ankles – so sourcing fabric that was durable, flexible and wearable was key.
years involvement with sport as an athlete and coach brings a depth of experience and knowledge. He has specifically worked with skaters for 7 years now delivering group sessions to a wide range of ages and abilities as well as specific S&C programmes to higher level skaters on a 1 to 1 basis.
Buttle MSc.PT, BSc.KIN, FCAMPT, CGIMS, Sport Diploma (SPD)
Meghan graduated from the University of Toronto in 2005 with a Masters of Science degree in Physical Therapy. Meghan has been practicing in sports medicine for over 12 years where she has numerous figure skaters on her caseload from the recreational level up to the World and Olympic level. She works parttime at the Canadian Sport Institute Ontario and The Sports Medicine Specialists in Toronto, Ontario. Meghan is part of the Integrated Support Team with Skate Canada and has covered various National and Interna-
tional events in Figure Skating, Gymnastics, Tennis and Hockey. She has been involved with skating for over 25 years as a competitor, coach and now physiotherapist and thus has an extremely high knowledge about the sport as well as the injuries sustained by these athletes. Since graduation, Meghan has completed her Advanced Diploma in Manipulative Therapy (FCAMPT), her Sport Physiotherapy Diploma and also obtained certifications in Acupuncture and Intramuscular Stimulation (Gunn IMS).
In The Spotlight Kristen
Piché Kristen is a Skate Canada figure skating coach and holistic high performance coach. She has Bachelors degrees in English Studies and Education and was an elementary schoolteacher for two years after completing her career as a national competitive pairs
skater. Her experience as an athlete and educator moved her to create SKATE TO SOAR with a mission to help young skaters find their own calm inner voice and a knowingness in their heart that they are truly, extraordinarily powerful. Kristen offers goal setting workshops
in figure skating clubs as well as personal goal coaching. You can book a Skate to Soar workshop at your skating club or a complimentary first personal goal coaching session with Kristen by visiting www.skatetosoar.com or by email: kristen@ skatetosoar.com
Duhamel
HBSc, Naturopathic Medical Intern
Margot is currently studying to become a Naturopathic Doctor at the Canadian College of Naturopathic Medicine and has a Hons Bachelor of Science in Nutritional Sciences and Human Biology from the University of Toronto. She has been a Skate Canada certified figure skating coach since 2007 and currently coaches at various clubs in Toronto.
Having been involved for many years as both a competitor and a coach, Margot can appreciate the number of factors involved in order to perform your best on the ice. Studying naturopathic medicine has allowed her to combine her love of sport with her passion for healthy living! Follow her health and lifestyle blog at www. wholeandholistic.com.
2-time World Champion Pairs figure skater, Olympic Silver Medalist, and 6-time Canadian National Champion with skating partner, Eric Radford.
Marta
Meagan is a registered Holistic Nutritionist and publishes informative health blogs on her website: www.lutzofgreens.com
Chantal
Bravin
Marta is a Wifsa (World Inline Figure Skating Association) Head Coach and choreographer, and is the 2011 Senior level Wifsa World Champion. Marta is the Artistic Director of the Ice and Inline Theatre
company, "Pattinaggio Creativo" and the Sport Director of the club "SportCulture" in Monza, Italy. As a performing artist Marta has performed Inline Figure Skating in shows with popstars Mika and Kylie Minogue.
If you would like to contribute to Figure Skater Fitness, please contact us at info@figureskaterfitnessmag.com for more information.
figureskaterfitnessmag.com
Dr. Judy
Goss
Skaters Corner
www.pattinaggiocreativo.com pattinaggiocreativo@gmail.com
B.A., B.Ed. Skate Canada Trained Figure Skating Coach Founder of Skate to Soar
Meagan
Lattanzi
Train the Mind
Fry
Skating is an integral part of Chantal’s life and experiences. From her first glide on the ice as a little girl, she fell in love with the cool wind and freedom of movement. After years of training, Chantal set off to the performance world with “Holiday on Ice” and the “Lido de Paris”. While living in France, she created Glisse on Ice to bring the art of skating to places you least expect it. She enjoys the success with her talented team on a synthetic ice surface performing for the event industry. Chantal has produced high
quality shows for over 100 events with; The Cirque du Soleil, The Ritz, The Four Seasons and DX. A recent article by Canadian Special Events names Glisse as “The most unique event entertainment company in North America.” Chantal is an advocate of women in business. She also volunteers with NBA Cares and the Stop program in Toronto. Her skating workshops embody the true passion for performance and the diversity of everyone who is hooked on Canada’s most loved sport.
Judy is a Mental Performance Consultant that has been working in Toronto for over last 20 years. She is currently a Mental Performance Consultant at the Canadian Sport Institute Ontario where she has worked since 1999. She works on the Integrated Support Teams with Figure Skating, Trampoline, Beach Volleyball and Wheelchair Basketball. Judy provides mental skills training, program management and leadership, and research development for these sports. Judy received her Master’s degree from University of North Texas and PhD from the University Maryland in Sport Psychology. She is a Certified Consultant, Association for
Applied of Sport Psychology, a member of the United States Olympic Committee’s Sport Psychology Registry and an associate member of the American Association for Marriage Family Therapy. Judy sits on the Managing Council of the Canadian Sport Psychology Association. Judy has written numerous articles and her interests are focused on hardiness, burnout, team effectiveness and peak performance. She believes in the holistic development of high performance athletes and endeavors to provide them with the skills to be well rounded high functioning individuals on and off the field of play.
Rebekah
Dixon MSc, CPC MindBody Performance Coach
Rebekah Dixon is a MindBody Performance Coach who empowers skaters with the skills to improve their mental game and achieve peak athletic performance. As a former junior ladies competitor, coach, and choreographer she has a thorough knowledge of figure skating that allows her to tailor her coaching services to the unique needs of young skaters. Using her education in Developmental Psy-
chology, NLP, Time Line TherapyTM and Hypnotherapy, and certification as a Life Coach, she created the MindBody Performance Coaching Program, offered privately and in groups. She has worked with skaters in Canada, Sweden, USA and Australia. You can find out more about Rebekah’coaching programs at rebekahdixon.ca or email her at mindbodyperform@ gmail.com.
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FIGURE SKATER FITNESS
SUMMER 2017
Table of Contents Injury Prevention/ Figure Skater Fitness Workout 12-19
Case Study: Patellofemoral Pain Syndrome
Fitness Insider 8
Train the Mind
Heart Rate Monitors And How They Can Help Figure Skaters
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10 Is Single Sport Specialization
29 Managing Athletes’
Benefiting Young Athletes?
p21
Minute Mental Training 5 Routine Before Bed
Emotions
Nutrition Insider 31 33
ow Hydration Impacts H Your Performance Meagan Duhamel's Super Power Granola
Skaters Corner 41 42
IN THE SPOTLIGHT KAETLYN OSMOND
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44
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Glisse On Ice Urban Figure Skating with Pattinaggio Creative Why Off-Ice Training is Important to Me Lucinda Ruh Spin Master
Glamour 36
Chique Sport
FIGURE SKATER FITNESS
FITNESS INSIDER
SUMMER 2017
HEART RATE MONITORS AND HOW THEY CAN HELP FIGURE SKATERS BY: TIM SILVESTER
S
port Science covers a broad range of support services for athletes and their coaches with the aim of helping athletes realise their full potential. These services include sports psychology, nutrition, strength & conditioning and physiology.
Physiologists can monitor and evaluate an athlete's cardiovascular function and provide detailed information to the coaching team in improving the training, response to training, performance in competition and recovery status of the skater. 8
Heart rate monitors are a very useful tool in providing information about how the body is responding to training and competition. For example, if an athlete's heart rate sits at 90% of it’s maximum heart rate (MHR) during competition then there is little point in training at only 70% MHR all the time. The training response is not appropriate to the needs of competition. By establishing the peak or maximal heart rates and average heart rates achieved during competition this can then be met and monitored during training to ensure that the athlete is best prepared. So let's look at figure skating in more detail and see how using a heart rate monitor can help to improve performance. Skating is an anaerobic sport, which means that the skater is working more than the energy supplied to the body by just breathing alone. A good aerobic base is essential for all skaters whilst the focus, especially for Junior and Senior level skaters, should be on high intensity interval (HIIT) or Tabata style training for their conditioning. Aerobic training is usually carried out at about 70-80% MHR where anaerobic training is at 8090% MHR. A seemingly small increase, yet it makes a big difference in how the skater will feel during training and in what their training response will be. There are several different ways in which heart rate data can be collected
and used. Traditionally a chest strap is most commonly used in a sporting environment with the data downloaded onto a computer or laptop to be viewed after collection. It can also be viewed live on a laptop as well as saved for later reviewing. Next, the maximum and average heart rate needs to be determined from their skating program, preferably in competition. This is important because heart rate can be increased due to mental stress as much as physical effort. There are also apps available that collect heart rate data from wrist worn devices that show the information live
as well as record it, although checking heart rate data midway through a triple axel may prove challenging! these apps are aimed at the public sector and may not be as reliable in picking up, recording or interpreting the data as those specifically designed for sport. Once that information has been garnered it can then be used to design the conditioning programs for the skater as well as ensure the skater is working at the appropriate level during on ice practice too. For example, heart rate zones can be applied to the training session to keep the skater moving. If their average heart rate during competition was 85% figureskaterfitnessmag.com
MHR with a peak at 90% then the top zone would be 80-90% and the skater may be targeted to be in that zone for a total of 5 minutes during a 40 minute session. The second zone may target aerobic conditioning and be set at 7080% MHR for 30 minutes with the caveat that their heart rate cannot drop below 60% MHR at any time whilst on the ice. So no chatting at the side of the rink! The demand on young skaters to perform at an ever increasing level, more difficult jumps, more skating skills and intricate step sequences means that the need for the highest level of physical conditioning possible is essential. In
simple terms, if the skater is not totally out of breath during their competition program then they can focus on the technical aspects of their program more efficiently and perform to their best. From a non-skating perspective getting fit is way easier than getting a single axle right, let alone a triple or quadruple jump! Multiple program run-throughs and hockey runs are great on-ice conditioning tools whilst circuits and spin classes are great off ice conditioning workouts.
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FIGURE SKATER FITNESS
FITNESS INSIDER
SUMMER 2017
Is Single Sport
BY: KRISTEN PICHÉ
Specialization Benefiting Young Athletes?
Y
ou’ve likely heard the saying, “it is better to be great at one thing than to be mediocre at many things”. This mentality is presumably the reason that it is becoming more and more common to specialize in a single sport at an earlier age. After all, to become the best at something it makes sense to start the practice with rigid focus on that thing as soon as possible right? …As it turns out, that is not necessarily the case. Recent studies show increased sport-related injuries in single-sport specialized athletes compared with multi-sport athletes. Furthermore, multiple sport experience in young athletes was also identified as an indicator for greater future athletic success.
Based on reported evidence, experts recommend participating in a variety of physical activities to enhance motor skill developments and to promote ideal growth in young athletes. Some believe that early sport specialization cultivates a stronger skill set and will lead to greater future athletic success. Coaches will often offer this idea to parents as an opportunity for their child to move to a more advanced level. This usually requires even greater time commitments for young athletes. Serious sport related injuries, especially overuse injuries, are currently more prevalent in pre-adolescent and adolescent athletes than they were several decades ago. This suggests that this trend toward early sport specialization may be a contributing factor for the increase in overuse injuries among young competitors. Studies report single-sport
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female athletes are 3 times more likely to encounter patellofemoral pain syndrome than multisport female athletes. In addition, single-sport female athletes have 4 times greater risk of attaining Osgood-Schlatter disease than multi-sport female athletes.
One study examining the starting age of Olympic athletes reported that the mean age of initial sports participation was 11 or 12 years old. This is interesting because this age seems remarkably later than many parents and coaches believe. Research supports that the period of middle teens is vital to accelerate international level of athletic success. Based on this, the age of athletic participation on determining future athletic success does not have to be below 10 years old. Although media tends to highlight stories of high profile athletes who started participating in a certain sport at an early age, studies indicate that a relatively low proportion of young athletes who specialize in a single sport become international level athletes later in their careers.
Only 0.3% of young athletes who specialize in a single sport become international level athletes Research demonstrates that single-sport athletes who started their athletic careers early showed successful competition outcomes during the middle teenage period. However, a later age of specialization was associated with senior world-class success.
The transfer of skills from sport to sport as well as training of opposing muscle groups and flexibility patterns may promote and contribute to the development of better overall athletic capability, which may more positively influence young athletes’ well-rounded athleticism later in their careers. It is critical to keep in mind that young athletes are still in the process of growing. Among teenage athletes, adequate recovery time is necessary to promote appropriate growth. Once the time spent for organized athletic activities exceeds twice that of free playtime, the odds of enduring serious overuse injuries increase significantly. Several studies also indicate that participating in athletic activities more than 16 hours per week may increase risk of athletic injuries. Therefore, providing an environment in which young athletes can engage in multiple sports with appropriate recovery time would be ideal to enhance their athletic performance and success later in their lives. Recent studies show increased sport-related injuries, especially overuse injuries, among young athletes who specialize in a single sport. Internationally successful athletes begin participating in their sports around age 11 or 12 years old. Performing in multiple sports is more beneficial than participating in a single sport at earlier ages, which also demonstrates an association with greater athletic success later in their careers.
Reference: Sugimoto, et al. (2017). Implications for Training in Youth: Is Specialization Benefiting Kids? Strength and Conditioning Journal , 39 (2), 77-81.
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FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS / INJURU PREVENTION
SUMMER 2017
CASE STUDY
BY: MEGHAN BUTTLE
PATELLOFEMORAL PAIN SYNDROME OBJECTIVE ANALYSIS: FINDINGS: P atellofemoral Pain Syndrome (PFPS) is a common condition that affects skaters. It is characterized by pain around or under the kneecap (patella) and is generally due to muscle imbalances and biomechanical alignment issues that cause stress and irritation to the tissues surrounding the patella. This is a case study of a skater who presented with this condition and is fairly consistent with the typical PFPS presentation.
SUBJECTIVE REPORT: 12-year old, pre-novice level competitive figure skater presented to the clinic after having a gradual onset of right knee pain over the last 3 weeks. The pain initially started when they increased their training for the summer once school finished. At first there was only pain on the landings of double jumps but then it started to become painful with running and going up and down stairs. The pain subsided at rest. The skater also grew a couple inches over the winter and started working on double axels and triple salchows.
Observation: no visible swelling or bruising, feet a bit flat on both sides, knee caps face inwards slightly, knees hyperextended in standing. Walking: mild hip drop during walking (trendelenberg sign) - no pain reported Functional: knee falls in with double and single leg squats pain reported, worsening of knee collapse inwards with landing position jump Hip: range of motion full; weak gluteus medius/minimus; tight hip flexors, quadriceps and IT bands Knee: range of motion full; knee ligaments stable; stiff medial (inward) glide of the kneecap – slight pain reported Ankle/foot: range of motion full, ankle ligaments stable
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Based on the history, the observational findings, the abnormal movement patterns and the muscle imbalances, this skater was diagnosed with Patellofemoral Pain Syndrome.
PHASE 1 Treatment occurred 2-3 times per week for the first 3 weeks. The goals of treatment in this phase were to reduce the pain and create an independent exercise program to start to correct the muscle imbalances. Skating was reduced to one session a day during this phase to decrease the load on the knee.
Week 1
Week 2
Week 3
Stroking, footwork and edges only
Added spins (except back sit which still caused some discomfort)
Added single jumps except axel (max of 3 attempts each).
Treatment: release IT band, quadriceps and hip flexors, Thomas stretch, medial patellar glides, McConnell taping, prescribed exercises.
PLAN: 1 2
Decrease pain by modifying skating loads
Restore muscle balance by stretching hip flexors, quadriceps, IT bands and strengthening the gluteal muscles
3
Improve movement patterns by strengthening muscles and training proper patterns with exercises
4
Return to full training within 8-12 weeks
TREATMENT: Here is a general guideline outlining how skating volumes, exercises and treatments were progressed for this skater. Treatment for PFPS is variable and needs to be tailored to the individual skater and should be under the direction of a registered therapist.
Thomas stretch (physio assisted) Lie on a bench with the leg to be stretched hanging over the bench. Flex the other hip, and pull the knee towards the chest. You should feel a stretch in the thigh of the extended leg. If you have a partner to gently push the extended leg down towards the bench or bend the knee of the extended leg, this will increase the stretch.
figureskaterfitnessmag.com
Manual therapy:
Medial patellar glides: Use thumbs and index fingers to hold knee cap. Gently slide the knee cap inwards and hold when you feel a stretch.
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FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS / INJURU PREVENTION
SUMMER 2017
4
Bridge with hip ABduction:
Lie on your back with knees bent and a theraband tied around your knees.
Taping – McConnell: Using hypofix – anchor one strip to the outside of the knee cap and pull across the knee cap toward the inside of the knee to help reposition the knee cap. Reinforce this tape with Leukotape.
4.1
Exercise Program: Quad stretch, hip flexor stretch, IT band rolling, Bridge with hip abduction, front plank
Lie on your back with knees bent and a theraband tied around your knees
4.2
Squeeze your buttocks together and lift your bottom off the floor. Return to starting position.
4.3
Rotate one leg out against the band while keeping the other still. Return to neutral and repeat on the other side.
5
Plank with leg lift or side step
1
Quad stretch
Stand holding onto a support. Bend the knee of the leg you wish to stretch and take hold of the ankle. Do not lock the knee of the leg you are standing on. Draw your heel towards your buttock. Keep your knees together and torso upright. Feel the stretch in the front of your thigh.
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2
Hip flexor stretch
Half kneeling with the leg in the back to be stretched. Tuck your bottom underneath you and tighten your stomach muscles to keep your back straight. Gently push your hip forwards until you feel a stretch in the front of your thigh.
3
ITB rolling
Lying on top of the foam roller on your side with top leg bent in front of lower leg and the foot on the floor. Roll along the outside of your leg from the hip to the knee using your arms and the foot of the top leg to create the movement.
5.1
Lie face down. Support your body weight on your forearms and toes. Tighten your stomach muscles and keep your neck and back straight.
figureskaterfitnessmag.com
5.2
Exercise can be made harder by lifting alternate legs while maintaining the position or stepping out to the side while maintaining the plank position.
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FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS / INJURU PREVENTION
SUMMER 2017
2.1
PHASE 2 Treatment occurred 1-2 times per week for the following 4 weeks. The goals of treatment in this phase were to maintain minimal to no pain while increasing skating duration and intensity and progress to more difficult exercises. A second skating session was re-introduced during this phase.
Week 4
Week 5
Week 6
Week 7
Single jumps were progressed to 5 attempts including axels. Second session was added with stroking, footwork and edges only.
Added double salchow and double toe loop (max of 3 attempts each). Second session was progressed to add on spins.
Progressed double salchow and toe loop to 5 attempts each and added double flip, loop and lutz (3 attempts each). Second session was progressed to program run-throughs without jumps.
Doubles jumps were progressed to 5 attempts each on the first session and 5 attempts of single jumps added to the second session.
Treatment: similar to the previous phase along with progressing the exercise program Exercise Program: Skater stride with theraband, double leg squat to bench, then progressed to single leg squat to bench, add leg lifts and side steps to front plank, add side plank 1.1
1.2
1.1
Stand with a theraband tied loosely around your ankles.
1.2
Come into a Ÿ squat position and stretch the exercise band by extending your free leg out on a 45° angle (landing position) and return to neutral. Can repeat on the other side.
2.2
2
Single leg squat to bench
2.1
1
Stand in front of a chair or bench with your hands on your waist or across your chest. Lift one leg in front of you
Skater stride with theraband
2.2
Slowly sit down on the chair and raise back up on one leg. The exercise can be made easier or more difficult by changing the height of the chair. Can progress to single leg jump squat (landing position)
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FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS / INJURU PREVENTION
SUMMER 2017
3.1
3
Side plank with ADduction/ ABduction
3.1
Lie on your side with your legs straight. Support your body weight on your forearm and feet and hold the body in a straight line.
PHASE 3 Treatment occurred once a week or once every other week for this phase. The goals of treatment during this final phase were to restore normal skating intensity and duration as well as maintain and progress the strength gained during the previous phases.
Week 8:
Week 9:
Week 10:
Week 11: Week 12:
Doubles were added to the second session (3 attempts each)
No restrictions on the first session (except new elements). Doubles progressed to 5 attempts on the second session.
No restrictions on both sessions (except new elements)
Can start to incorporate new elements (double axel and triple salchow) but only 3-5 attempts
No restrictions but progress jump count gradually
3.2
Tighten your stomach muscles and slowly lower your hip towards the floor and return to the plank position.
3.2
Treatment: mainly focused on exercise progressions, discontinue use of tape. Exercise Program: progress to single leg jump squat (landing position), add hip lowering and raising (Adduction/Abduction) to side plank
A
t this point the skater was pain-free and had returned to full training. We reviewed their exercise program and dis-
cussed how to incorporate the exercises for maintenance into their warm-up/ activation routine and their cool-down/ recovery routine. The skater was dis-
charged from regular physiotherapy treatment.
CASE STUDY
PATELLOFEMORAL PAIN SYNDROME *Thank you to Stephen Gogolev (Junior Men’s Champion of Canada) for demonstrating the exercises included in this case study *Pictures taken at the Canadian Sport Institute Ontario
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IN THE SPOTLIGHT
Kaetlyn
Osmond In the Spotlight
BY: KRISTEN PICHÉ
figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SUMMER 2017
Looking back on the 2016-17 season, what do you believe was the most influential training tool leading up to winning the Silver medal at this year’s World Championships in Finland? Kaetlyn: My mental training. This is the first year where I fully jump into working with a sport psychologist. It’s helped a lot in finding different ways to deal with entering competition. I’ve matured a lot over the past couple of years and it’s also helped me figure out how to deal with that in relation to competing. It’s also given me different ways to think about going into a long program to make it not feel like a four minute program, and think of it as a couple of little sections.
...having to take the full year off allowed me to become so much healthier again.
I found the reason that I started skating to begin with and that kept me wanting to stay in and compete.
What does your coach, Ravi Walia hold you accountable to in your training? Kaetlyn: He reminds me that everything I do is all on me. Ravi expects me to show up at the rink and do my warm up, go out on the ice and do everything properly, and work on all of my training exercises before I go into any jumps. He also makes sure I know that I have to go to physiotherapy and massages on time, as well as get my workouts in; and it’s all on me if I don’t go.
What types of office training do you do during the off-season to prep you for the season ahead? Is there a specific periodized plan that you follow? Kaetlyn: Throughout the year different exercises are put in place. During the off-season it’s more cardio based, so that I can gain on it in-season and it’s not so hard to start program runthroughs again. This is also the time of year to build more muscle, and then once competitions start it’s about leaning everything out and maintaining it throughout the remainder of the year. 22
What did you learn through the experience of having to withdraw from the 2014-15 season due to injury? Kaetlyn: That was a hard year. It took a lot for me to withdraw from the whole season. But it gave me an opportunity to learn a lot about myself as a person and an athlete. I had to relearn why I love skating and see if it was even worth trying again. I was so tired of injuries and I was ready to be done skating. I
found the reason that I started skating to begin with and that kept me wanting to stay in and compete. But I had to start everything from the basics again. The first day that I stepped back on the ice, I couldn’t stand on one foot. Ravi teased me, saying I looked like a CanSkater again because I honestly had to relearn how to do simple skating skills. It taught me a lot, having to go back and restart everything. I took the time I needed and learned new technique for my jumps. I worked as hard as I could on my skating skills and jumped into new styles of skating.
It sounds like it strengthened you as a skater. Sometimes those experiences can be a blessing in disguise. Kaetlyn: It definitely was. I dealt with so many injuries growing up, from the time I was 14 years old, it was one injury right after the other. And I would only take enough time off that would allow me to still be at every competition. So I would deal with it to compete and then figure it out afterwards. But it was a blessing in disguise when I took the whole season figureskaterfitnessmag.com
off. I was struggling with stress fractures in my feet, hip injuries, and I had a torn hamstring that seemed like it never wanted to fully heal. So having to take the full year off allowed me to become so much healthier again.
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
SUMMER 2017
Young kids suffer a lot of injuries too and it can be very difficult to overcome them. Skaters often lose the motivation to keep going. Coming from a background of injuries yourself, what is something that you could tell the younger skaters that can help inspire them to keep going and keep their head up? Kaetlyn: The biggest thing I found for me was not to think too far ahead into the future. Think about how you can make yourself better in that moment and remind yourself why you love skating. You’re bound to get injured at some point, it’s in the sport, so you just have to try to put it behind you as much as you can.
What does your goalsetting strategy look like? How often do you revisit your goals throughout the season? Kaetlyn: We focus a lot on goal setting during the summer, setting me up for the entire year. My coach and I also work really hard on dayto-day and minute-to-minute goals, as well as weekly, monthly and longterm goals. So we definitely always have something in mind to focus on. I try not to make the goals too unrealistic, I don’t like pushing and feeling like I’m not getting anywhere. This is why the day-to-day goals are so important, and sometimes it’s as simple as getting through an entire program run-through without feeling tired. The next day it might be landing 3 out of 5 triples. And it just keeps increasing all year and each day I feel like I accomplish something else.
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How important is your support system of coaches, trainers, choreographers, family members, and training partners to your success? And what do they do to help you through challenging moments? Kaetlyn: My support team is incredible. Ravi, my parents, my sister and brother, my friends, they have no problem listening to me when I need to get something out of my system if that’s what I need to do. They’re also continuously pushing me and on the days when I don’t want to get up and train, they’re right there behind me, saying “you know you’re going to go [in and skate] so you might as well make the most of it”. In the bad times, like when I was off with a broken foot, they kept my spirits up. They didn’t want me to get down so they kept me going by putting me in different appearances that I could attend or going to watch volleyball games, and other things for the first time. I kept myself busy and didn’t feel depressed at all. I got to enjoy being with friends as much as I could.
What helps you connect to your music and artistry while at the same time being able to perform technically in competition? Kaetlyn: Artistry has always been something I loved in my skating. It’s why I started skating, I hated jumping when I was a kid. It wasn’t until I was about 15 or 16 years old that I actually started to like jumping a bit more. So the artistry is something that I never want to lose,
I love telling a story and jumping into the characters. And we always create a secondary storyline that goes through my head during the program that helps me portray it better. At the same time, that makes me feel more comfortable in my skating and more into my feet. It makes my brain stop thinking about the technical as much because I’m thinking about the story and how I can tell it better. That helps me to just let the jumps happen, I’ve trained them as much as I possibly could and it’s just up to muscle memory at that point, when you’re competing. So, jumping into the artistry is what’s helping the jumps. It also gives you more energy in the moment because you’re not focusing on how tired you are. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
SUMMER 2017
NEW What has been your favourite competition program to perform to date and why? Kaetlyn: That’s a really tough question; I have so many fun programs that are all so different from each other. One of my first favourite programs was Carmen back in 2013, it was my first World Championships that year and it was such a dramatic character and it was the first time I got to do that type of character. I love that story, so that was definitely one of my favourites. But I think my short program this year, skating to Édith Piaf, takes the top. Not just because the story was so much fun and the choreography was such much fun, but being able to skate it clean so many times in the year and getting such positive responses from it. It gave me so many great memories and when I hit my final position at Worlds… no words can describe it.
What are your top 3 favourite exercises for fitness? Kaetlyn: Anything core related. I love core exercises and I do them everyday before I get on the ice, and basically as many times a day as I can. I also love chin-ups, as much as I’m not very good at them, I still love them! And barre classes because they’re really hard but you don’t feel exhausted afterwards, you always feel more energized. And one more, I also love Pound workouts which was created in L.A. by a couple of drummers, so the whole time you have drumsticks in your hands and you’re continuously drumming and it’s a full body workout.
What are your favourite snacks to keep in your skate bag? Kaetlyn: Chow mix, there’s always nuts in my bag. I also like to have bananas, granola bars, fruit… everything, I eat so much during the day so I always have to keep my bag full of fuel.
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FIGURE SKATER FITNESS
TRAIN THE MIND
SUMMER 2017
5 Minute Mental BY: REBEKAH DIXON
Training Routine Before Bed Step 1: Positive Gratitude Journaling Identify and write down 3 positive things that happened during your practice each day. When you focus on the positive and give thanks for these events or experiences you invite more positive energy into your skating. Ending on a positive note each day is key to building momentum toward your goals.
T
he off-season is a terrific time for skaters to integrate new on and off-ice training practices and commit them to habit. Similar to your muscles, your mind requires consistent ‘flexing’ to create real change in your skating. When you engage in a mindset strengthening activity repetitively over a period of weeks it becomes
part of your routine, and positive routines lead to positive results. Before bed is the best time to create a routine that incorporates mental training techniques. This will not only help you achieve your goals but will also calm and center your mind in preparation for sleep.
Step 2: Visualisation Choose your 3 most difficult jumps and visualize yourself completing them cleanly 3 times in a row. See yourself through your own eyes by noticing your surroundings; your arms in the air, your skate landing cleanly, the sound of your blade cutting into the ice. Pair the positive emotions you will feel when you land your jumps cleanly with the visualization for maximum effectiveness.
Step 3: Conscious Breathing Conscious Breathing – You can use your breath to calm your body and mind. Identify positive emotions you would like to experience: patience, kindness, compassion, happiness. Identify negative emotions you would like to release: judgment, selfdoubt, comparison, sadness. Inhale for 4 counts repeating the positive emotion in your head and exhale for 4 counts repeating the negative emotion.
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Spend 5 minutes practicing this routine before bed 5 nights per week. Keep your journal by your bed as a reminder. With repetition this will become easier and more automatic and you will experience the positive, relaxing effect it will have on you and in your skating.
Managing Athletes’
Emotions O BY: JUDY GOSS
ne of the greatest challenges for an athlete is being able to manage their emotions before and during competition. This is basically emotional intelligence. There are two components to emotional intelligence, one is your own ability to identify and manage your emotions and a second component is your ability to recognize and influence emotions in others. Obviously, we spend most of our time trying to manage our own emotions before we are concerned about others. Whether it is nervousness at a competition, frustration during training or negative thoughts that you have the night before a competition. It all comes down to developing the self awareness to know what emotions you are experiencing and what strategy that you can use to help manage them. Coaches need to realize that they can influence the emotions that their athletes experience. Coaches also need to build their awareness of the emotions that they show their athletes. Athletes are very quick to recognize when a coach is stressed or anxious. Coaches need also deal effectively with their emotions so that they are better able to assist the skaters. Here are some strategies that you can practice to help manage your emotions:
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SUMMER 2017
1
Develop the ability to calm yourself. Deep breathing is a key skill because not only does it bring your awareness to your body and your breathing but the only reason that deep breathing helps calm us is that you are only focused on your breathing. That means that you aren’t focused on other things, like the competition, falling on your triple lutz or whatever. You need to practice the skill of calming yourself. There are lots of apps that help guide you through the process of deep breathing but practice it at least twice a day for 2 or 3 minutes.
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Use the frustration that you experience in practice as an opportunity to practice managing your emotions. Take the time after you realize that you are frustrated to practice getting yourself back into that ideal state to perform. So, go through your pre-performance routine to ensure that you are physically, mentally and emotionally in a good state. This may include some
deep breathing and positive self talk. Don’t try the jump again until you are in that ideal state.
what emotions you will experience and you want to see yourself successfully manage them.
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Prepare for the emotions you might experience during competition. Use your imagery skills to see yourself standing waiting to get on the ice and feel the emotions that you will feel then. This is when you use the skills and strategies to manage them. You want to be prepared for
HOW HYDRATION IMPACTS YOUR PERFORMANCE BY: MARGOT LATTANZI
W
ater is the most important nutrient for athletes as it makes up more than 70% of the solid tissue in our bodies, including muscle. It regulates body temperature, lubricates joints and transports nutrients to provide energy. In athletes, proper hydration can improve endurance, assist in maintaining training intensity and protect against heat illness. However, hydration is often overlooked and up to 50% of athletes are chronically dehydrated. This is especially true for ice sports such as figure skating, where sweating may not be a reminder to replenish fluids!
Dehydration: First, let's get the facts straight… feeling thirsty is a sign you are already dehydrated, meaning a loss of approximately 2% of your body weight. A loss even this small is shown to hinder performance 30
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and strength. Electrolytes commonly lost in sweat are sodium, potassium, chloride, magnesium and calcium. Signs of dehydration include: infrequent and/or dark yellow urination, headache, weakness, dizziness, muscle cramps, lack of sweating or thirst and nausea.
Am I hydrated enough?! The easiest way to check hydration status is to look at your urine. You should be urinating often and it should be light in colour (think lemonade!). You can also weigh yourself before and after exercise to see how much fluid was lost.
How to stay hydrated: Most importantly, fluids need to be replenished at the same rate as fluids being lost. This is affected by your body size, type of activity, the weather and amount of sweat lost. Water is generally sufficient to replenish fluids. For ses-
sions longer than 1 hour, sports drinks may be considered to avoid hyper hydration (replenishing water but not electrolytes). Most athletes will need 400 to 800 ml of fluid for every hour of exertion. One gulp is approximately 1oz or 30 ml. Remember to drink in small amounts to maximize absorption.
Tips for better hydratio n: Keep a reusable water bottle close to you at all times
Try adding fruit such as lemon or strawberries to yo ur water for a punch of fla vor Chill your drink for optim al thirst quench
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FIGURE SKATER FITNESS
NUTRITION INSIDER
SUMMER 2017
's l e m a h u D n a g a e M
Super Power
Granola BY: MEAGAN DUHAMEL
T
his is my favourite granola. You can eat it as cereal, with yogurt, or just on it’s own! It’s crunchy, nutty and nutritious, filled with iron, protein, fibre, magnesium and my secret addition of anti-inflammatory spices! (Turmeric and Cinnamon). It’s a great breakfast for before training or as a good between training snack. With the protein and antioxidants, it will be beneficial as a recovery treat as well.
I found the original recipe on my favourite blog, Ohsheglows.com and have tweaked it to make it my own.
PREHYDRATE
HYDRATE
REHYDRATE
500 ml of water 2 - 3 hours before activity
Drink water or sports drink regularly during practice or competition.
500ml of water no more than 30 minutes after
250ml of water or sports drink 10 - 20 minutes before activity.
Refuel with 750ml of water or sport drink for every pound of weight lost during activity.
References: Antonio J, Et at. 2008. Essentials of sports nutrition and supplements. Humana Press. Fluids for Athletes. 2017. Coach.ca. Retrieved from: http://coach.ca/fluids-for-athletes-p154679 Athletes: The Importance of Good Hydration. 2016. The American Academy of Family Physicians. Nutrition. 2015. Chapter from: DeLee & Drez's Orthopaedic Sports Medicine. 2015. Saunders, Elsevier Inc.
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FIGURE SKATER FITNESS
SUMMER 2017
Preparation Preheat the oven at 300F and mix all the dry ingredients together in a large bowl. In a large saucepan, add the wet ingredients and bring it to a boil, then let it sit at medium heat for about 5 minutes, stirring constantly. Add the wet mixture while it is still warm to the bowl of dry ingredients and stir well. Line two baking sheets with parchment paper and spread the mixture amongst the two sheets. Cook for 50 minutes, taking it out every 15-20 minutes to stir the granola. After it’s done cooking, let it cool for about half an hour, this will allow the granola to harden and clump. You can then store the granola in airtight containers in the fridge for about one month! (You’ll need to break apart the granola when putting it in storage containers!) Enjoy!
SUPER POWER GRANOLA Dry Ingredients cups rolled oats (I used Kamut oat flakes because of their protein and fibre density, spelt is also a good option).
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Wet Ingredients TB ground flax TB sweetened coconut flakes
cups chopped almonds
TB ground cinnamon
cup chopped walnuts
TB ground turmeric
cup sunflower seeds
TB hemp seeds
cup sesame seeds
TB cacao nibs
6-8 TB brown rice syrup 2 TB agave nectar 2 TB coconut oil 4 TB apple sauce, unsweetened 4 TB peanut butter 2/3 cup packed brown sugar
Optional ideas would be to add raisins, goji berries or pumpkin seeds!
FIGURE SKATER FITNESS
GLAMOUR
SUMMER 2017
Sport
http://www.ChiqueSport.com @ChiqueSport
Chique
Passion Non-Slip Leggings Made from high-quality fourway stretch fabric, our Passion non-slip leggings have been specially designed to create a non-slip garment that’s perfect for wearing on and off the ice. You’ll no longer have to worry about hoisting up your leggings during training, as these are uniquely styled to ensure sportswear that hugs your body regardless of how long you wear them. A fitted waistband adds further support, ensuring a comfortable, flexible fit every time, with the supple, moulded
BY: JENNA MCCORKELL
W
hen it comes to sports clothes, comfort, endurance and flexibility are key. Your training gear – be it for professional use or just for fun – should always fit well and support your performance. In March 2017, eleven-time British national figure skating champion, Jenna McCorkell, launched Chique Sport; a stylish sportswear range for female skaters which is functional, fitted and fashionable. As a professional figure skater herself, Jenna was determined to design a collection of sports clothing that would withstand the wear and tear that comes from training on the ice. Jenna has been wearing sportswear for many years so, she understands how important it is to have high-performance training gear and how frustrating it can be when that gear doesn’t quite deliver. Years of research and design have therefore gone into sourcing the right fabric for Chique Sport, with lots of different materials rigorously tested before the final selection was made. As a result, the Chique Sport range has all the elements a champion could want, including hard-wearing, four-way stretch fabric which is fully flexible and non-slip. We have everything from leggings fashioned from special cut-resistant material, to flattering bodywarmers you can wear anytime, anywhere. With everything you need for training, our clothing range is perfect for skaters aged six and upwards, as we’ve created a collection that both children and adults can enjoy.
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fabric fitting like a second skin. Meanwhile, the special mesh-cut feature which runs the length of each leg and crosses over at the front and back of the ankle area, ensures fluidity of movement at all times. Our leggings are also the first of their kind for figure skaters in terms of durability, as they contain the same grade-three cut-resistant fabric used by speed skaters. These cut-resistant panels mean you can say goodbye to rips and tears from your skates. The Passion non-slip leggings are available in Ice Black, with a choice of Ice Black, Vibrant Pink or Imperial Purple panelling underneath the Ice Black mesh. The Chique Sport reflective logo is also displayed discreetly on the lower back left leg area.
Desire
Half-Zip Top Our Desire half-zip top has a straight front zip feature and bolder branding, with the Chique Sport name emblazoned down the centre of the back area in reflective print. With a turtleneck, this top also has a small brand logo at the front lower right side, along with two fine mesh lines, which draws the eye inwards and flatters the wearer’s shape. Thumbholes on each sleeve are another key feature of our half-zip longsleeve tops and allows the wearer to hook their thumbs into the garment for more secure wear. Meanwhile, the half-zip feature means you can easily slip the top on over your head – perfect for quick changes in between training. The Desire half-zip top is available in Ice Black with a choice of Vibrant Pink or Imperial Purple colouring underneath the Ice Black mesh detailing. Coloured versions of the top also have the preferred Vibrant Pink or Imperial Purple detailing visible on the inside of the neckline. figureskaterfitnessmag.com
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FIGURE SKATER FITNESS
GLAMOUR
SUMMER 2017
Train To Win
Bodywarmer Why train in the cold when you can enjoy the same flexibility of movement wrapped in your cosy Chique Sport bodywarmer? Fully fitted, the stretch fabric has the same lightweight feel as the rest of our sportswear range, so will complement rather than restrict your performance, with side stretch panels incorporated into the design. With two zip-up side pockets and a front zip, our versatile Train to Win bodywarmer gives a sleek outline without the bulk, so is the perfect choice whether you’re training or having some down-time. Sublimation on the inside of the rounded neckline also gives our bodywarmer extra intricate detailing, giving it a high-quality designer look and making it a stylish selection for any sportswoman. The Chique Sport name is also embossed in reflective print on the left side vertical panel which again, adds to the overall stylish look of the garment.
Desire Tank Top
If you prefer a tank top without the thin criss-crossing straps, then our Desire tank is the perfect choice. With a scoop neckline and fine mesh detailing along the neckline and arm holes, this top has a more solid branding on the back, with the Chique Sport name emblazoned down the centre panel. This is also featured in a contrasting colour to the rest of the garment. With breathable, flexible fabric, our Desire tank top is ideal for the sportswoman who wants to make a style statement – allowing you to train well and look great as you do.
Available in Ice Black, Vibrant Pink and Imperial Purple.
Available in Ice Black.
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FIGURE SKATER FITNESS
SKATERS CORNER
SUMMER 2017
F
T
he Chique Sport range has all the elements a champion could want, including hard-wearing, four-way stretch fabric which is fully flexible and non-slip.
We have everything from leggings fashioned from special
cut-resistant material to flattering bodywarmers you can wear anytime, anywhere.
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rom her first glide on the ice as a little girl, Chantal Fry fell in love with the cool wind and freedom of movement. For years her time was divided between competitions, dance and theatre lessons and it quickly became apparent that her strengths were in the performance aspect of figure skating. At age 16 she came to the difficult realization that a gold medal at an international competition was not a realistic goal for her. She decided to see opportunity in the midst of this understanding and a whole new world of skating opened up when she was invited to perform in the Saturday night gala for tourists in Lake Placid. Once the lights were dim and the spotlight hit, the music carried her to new heights and a newfound passion for the sport. As Chantal’s desire to share skating as performance art grew she changed her goal to attaining a role in a professional ice show tour. As it turned out, she landed a contract fresh out of University. Chantal’s professional experience began with Innovations on Ice in Canada where she performed on portable ice surfaces and in theatres with Holiday on Ice in Europe, the Lido de Paris and a Cirque du Soleil special event in Montreal. She then settled in Marseille and created “Glisse on Ice”. Her dream was to bring the art of skating to places you least expect. Using a synthetic ice surface Chantal and the Glisse team create choreography, quirky costumes and engaging music together. Audiences quickly responded to its unique style. The troop toured France and later returned to Toronto where they continue performing for galas, weddings and festivals in the most glamorous Canadian venues including The Four seasons Hotel, the ROM and the Ritz, among many. Chantal loves to share her passion for skating with others and prides herself on experience through performance and travel. The Glisse team is compiled of diverse professional and synchro skaters, former competitors and acrobats who are carefully selected for their unique personalities and talents. When you follow your heart it always takes you to enchanting places when you least expect it.
Glisse On Ice
figureskaterfitnessmag.com
BY: CHANTAL
FRY
Glisse is currently helping amateur skaters transition to the professional show world with a series of workshops. Chantal is always looking for new talent just like you.
chantal@glisseonice.com 647-402-7274 www.glisseonice.com @glisseonice @chantalglisse 41
FIGURE SKATER FITNESS
SKATERS CORNER
SUMMER 2017
URBAN FIGURE SKATING WITH
WHY OFF-ICE TRAINING IS IMPORTANT TO ME
BY: MARTA BRAVIN
PATTINAGGIO CREATIVO
P
attinaggio Creativo is a group of professional figure skaters in Italy who experiment and develop artistic performance in urban settings. With the invention of inline figure skates, Marta Bravin, founder of this group, was inspired to perform outdoors on city streets or in parks without the need for ice or cold temperatures. Inline frames with three or four wheels replace blades on traditional figure skates. The rocker is the same that we feel on our blades and, with training, it
is possible to perform almost all of the same elements that we do on the ice. In 2011, Pattinaggio Creativo presented an inline skating performance at the Arte Laguna Prize in Venice, an international art award, aimed at enhancing Contemporary Art, finishing in the top ten among 2,000 artists. Urban skating has become a popular form of contemporary performance in Europe. Pattinaggio Creativo’s slogan is "the street is our ice and city is our stage". Like traditional figure skat-
ing, Inline figure skating is a sport and requires training, but it’s expanding as an art form in new settings. With Inline frames you can practice figure skating movements almost anywhere and figure skating performances are now brought to places like school gymnasiums.
Pattinaggio Creativo’s mission is to showcase figure skating in new contexts such as urban settings, theaters, museums, contemporary art and tv shows.
By Chloe Yuh, age 10, Forest Hill Figure Skating Club
I
do ballet and personal training every week. I always do some skipping and stretching before getting on to the ice. The off-ice training helps with my stamina, core and flexibility. It also helps with my balance and helps to prevent injuries. Another thing it helps with is my power and strength. Ballet has helped improve my flexibility because in the beginning I was not flexible at all. In figure skating you need flexibility to help with spirals, Biellmann, donut spins, split jumps, spread eagles and other moves. I also need it for stroking, for example, when I do crossovers the legs should be straight and pointed. Another example of how ballet helps in skating is where I have to point my toe and straighten my leg, like in my landing after a spin or jump. The off-ice conditioning with my trainer helps with the stamina and my core. In my training sessions I do lots of running on treadmills to build up stamina. As a figure skater I need stamina in my solo because it’s 3 minutes, which is really long and can be exhausting. Another
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thing I do in my training is plenty of abs. I do sit ups, crunches and leg raises. This helps to keep a strong air position. With a good core I can maintain control of my body easier. It helps me gain strength and power.
With a good core I can maintain control of my body easier. It helps me gain strength and power. In the gym I also do plenty of jumping on boxes to develop leg muscle, which helps me on the ice. For example, when I do a take off in a jump to get high I use a lot of leg muscles. Finally, I do skipping and stretching right before skating to warm up my muscles. If I don’t warm up my body I feel very heavy when I skate and if I take a fall it’s more likely I will get injured. I also eat very healthy and nutritious food and stay well hydrated with plenty of water everyday. I get plenty of sleep and rest often to help my body and mind recover. I have fun everyday with training and skating because it is what I love to do.
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FIGURE SKATER FITNESS
SKATERS CORNER
SUMMER 2017
SPIN MASTER:
LUCINDA RUH
Lucinda Ruh, the 1993 and 1996 Swiss national figure skating champion, is globally known and continually referenced for her extreme flexibility and her outstanding spins. In April 2003, she set a world record for the most continuous spins on one foot at 115 revolutions.
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What secrets can you share on spinning fast and getting in maximum revolutions?
And what are the top 3 things you need to have to be a good spinner? Lucinda: Practice, practice, and more
practice, and learning how to center the spin. The more centered you are the longer you will be able to keep spinning. But really it’s like any other element. Skaters spend hours on jumps and understandably so, as spins don’t count as much as jumps do anyways. If you have all the triples but mediocre spins you can still win. If you have the best spins in the world but mediocre jumps you will never, ever win. So it takes someone who wants to make spins a priority to be able to spin well. My goal in my skating career wasn’t to win medals. I knew every year another person would win a gold medal at any given competition so that wasn’t special to me. I wanted to put my name in the history books as someone who did what no one else could do. So, basically its passion, practice and of course technique that I came up with.
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How many hours a day did you practice your spins?
Lucinda: Until I was twelve years old, it
was at least 2 hours a day, just spins. My mother would help and create with me. We played with spins for hours and it was so much fun. It was my world I escaped to. Then as the competitions were getting more demanding and jumps took more time out of my day I would say it went down to 1 hour or so. After that they became second nature to me, just like breathing. I didn’t have to think twice about them. Spinning was an extension of my body.
You had spins way ahead of your time... what is the secret to camel spin change of edge?
inertia go out of the circle, making the spinning circles too big and therefore too hard to keep it going.
Do you think fitness training and flexibility are important to having good spins? Lucinda: Yes, you definitely have to
be flexible and strong at the same time, and ballet training helps as well. You can’t have one without the other otherwise you might have nice positions but slow rotations and vice versa. My arms are very, very strong and so are my forearms because that’s where I gained all my speed especially in upright spins. I was not flexible at all as a kid and was trained to be flexible. That wasn’t God given but speed and creativity definitely came from within me.
Lucinda: I created most of the spins
that are required today. I have created at least 20 different positions, and loved doing the change of edge camel spins. Its harder to give pointers in writing, showing it on the ice is a lot easier but one pointer is definitely that you should feel like a dog chasing its tail when you change the edge either to inside or outside, and also to keep your weight back whilst pushing your foot forward. Most skaters instead let their energy and 45
FIGURE SKATER FITNESS
HASHTAG CONTEST
SUMMER 2017
How did you learn new spin positions did you practice them off-ice first, and did you use any tools to assist you (such as resistance bands or straps)? Lucinda: I created all my spins like a
painter paints a picture. No head involved, only my heart and soul. I used my whole body as a paintbrush and just got busy painting. For hours I was just creating and creating from a very young age. My father told me at age seven that he didn’t care if I won medals he just wanted me to leave my name in the history books and since Switzerland already had Denise Biellmann he suggested I continue the spinning legacy and make it my own. So that was my mission and my passion. It’s all I wanted to do on the ice.
#figureskaterfitness
What is the secret to centring your spins with consistency?
Introducing ess’ Figure Skater Fitn M NEW INSTAGRA CONTEST!
Lucinda: The entrance into the spins
is so crucial. Like a spiral you need to wait for the blade to hit the toe pick and to go all the way into the center of the circle, waiting until you come back to where you started so you’re centered before trying to do any spin. Most skaters try to get into a position right away without even being truly centered so the spin ends before you can properly start it. Then it’s a matter of balancing your weight on the sweet spot of your blade. For everyone the sweet spot is in a different place as everyone's height and weight is different. This, you find yourself just practicing upright spins. Pure upright forward or back scratch spins are the basics to all other positions. Once you have mastered those, other spins become much easier.
Did you practice your spins using a spinner off the ice? If so, is it something you recommend to incorporate into regular training? Lucinda: I never did. These in my
opinion are all just gimmicks and gadgets to think your helping yourself on the ice. For me, nothing beats pure raw work on the ice. The best skaters that ever lived, from before the 90’s, just skated and did the work on the ice and, very importantly, did compulsory figures.
How do you warm up before practicing your spins? Lucinda: I definitely do all kinds of
For every issue of Figure Skater Fitness we want YOU, our readers to post a photo of your fave fitness moments on instagram using the hashtag
#figureskaterfitness Each post will be reviewed for a chance to be featured in the following issue of FSF! what skating is built on so doing a lot of those is really important. Also, people think only your back needs to be flexible for all the difficult spin positions but what’s also important is shoulder flexibility.
*In order to be considered, be sure to tag your photo with @figureskaterfitness as well as use the hashtag #figureskaterfitness Show us your favourite figure skating moment or fitness routine and your photo could be featured in our next issue!
What advice can you share with young skaters who are developing their spin skills? Lucinda: As I mentioned above I think passion is the most important. Like anything, if you love something people can see that and only then will you improve. So, love to spin it will show in your spins. Then the entrance into the spin is pivotal. Then centering. Then finding your sweet spot on your blade and then flexibility. Step by step, brick by brick, only then do you have a foundation to build on. Finally, you need patience and trusting the process.
flexibility exercises, keeping muscles warm and normal warming up exercises on and off the ice. A lot of edge work and believe it or not compulsory figures are 46
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Check out these awesome instagram photos of skaters having fun during their skating practice and photo shoots! figureskaterfitnessmag.com
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