A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 3 • ISSUE 1 • WINTER 2017
What TO EAT What TO AVOID
PRACTICE HARD IN THESE ivivva PICKS
Shae-Lynn Bourne’s
Do these 3 things
FUEL TO YOUR ADVANTAGE
TOP 5 PERFORMANCE TRICKS
the week before competition to perform at your peak!
ADAM RIPPON “MY COMPETITION MENTALITY HAS COMPLETELY CHANGED”
www.figureskaterfitnessmag.com
FIGURE SKATER FITNESS
EDITORS LETTER
WINTER 2017
MAGAZINE
THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO FIGURE SKATER FITNESS!
• makes skating smoother • improves feel and stability • increases agility and speed
PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITORS Kristen Piché Dawn Drummond-Hill CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Christian Bonin Stephan Potopnyk Jemel May Hans Rosemond Photography James Aitken WRITERS Meghan Buttle Matt Crawley Tim Silvester Rebekah Dixon Emily FitzGerald Karlee Gendron Dr. Judy Goss Kristen Piché Signe Ronka Calea Souter
The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries. Available in March 2
www.edeaskates.com
DESIGN/LAYOUT Envinion
Building a Strong Foundation is the
Key to Long Term Success
I
am excited to welcome you to our Winter 2017 in-season training issue. This year, we have decided to re-name our issues to Winter, Spring, Summer and Fall, while maintaining the periodized cycles of training in-season, post-season, off-season and pre-season. We were delighted to spotlight Adam Rippon this issue, as he is a seasoned skater with so much to give to the sport. Not only does he bring his maturity to the table this season, his goal is to tell a story with each of his performances. This is a theme we are hearing time and time again from skaters, choreographers and coaches. The current skating trend is to focus on the technical aspect and how many
points we can gather, how many quads we can land. That makes it easy to forget about the in between. As our sport evolves technically, I can only hope that we don’t lose sight of our foundations. Not only is foundational training important in skating, but in fitness and mental training as well. By focusing on a strong foundation in every aspect of your training first, you will be able to reach far greater heights and fulfill your full potential. I hope you enjoy this issue and that it makes you take a step back and see where it all begins.
Signe
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
figureskaterfitnessmag.com
3
FIGURE SKATER FITNESS
WRITERS CORNER
WINTER 2017
Our Writers
Nutrition Insider Calea
Souter
Tim
Ronka
Silvester
CSCS, PTS, BA, NCCP 3
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.
Matt
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
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.
www.flexafit.com info@flexafit.com
Crawley
MS, CSCS*D, RSCC, USATF-1
Matthew Crawley is the Head Sports Performance Coach at IMPACT Sports Performance located inside HARBORCENTER, Buffalo, NY. HARBORCENTER is the only three-rink complex in the NHL and will be the host of the 2015 & 2016 NHL Combine. Matt is the former Head Strength and Conditioning Coach for Men’s Basketball at Webber International University, FL. Previously, Coach Crawley served as a Performance Center Coach at the National Strength and Conditioning Associa-
tion (NSCA) Headquarters in 2013. He has extensive experience working in the private sector with youth, high school, college, professional, tactical, and Olympic athletes. Coach Crawley holds a Master of Science degree in Health and Human Performance from Canisius College, currently enrolled in a second Master of Science in Applied Sports Nutrition at Canisius College, USA Track & Field Level 1, and is certified as a Certified Strength and Conditioning Specialist with Distinction® (CSCS*D®) through the NSCA.
Calea is a Certified Professional Co-Active Coach (CPCC) through the Coaching Training Institute (CTI), a Holistic Health Coach, and dōTERRA Essential Oil Wellness Advocate. Having graduated with a Bachelors degree in Physical Education and Health, Calea taught Middle School for two years. Her experience as an independent and driven new mom led her in founding Yummy Mummy Life with her mission centred around empowering new moms, and soon-tobe moms in creating,
managing, and pursuing their own goals, ambitions, and dreams. Calea is also a passionate advocate of holistic health and clean living. Educating on the uses of Essential Oils and how to incorporate them into daily routines creating a more clean, natural, and safer lifestyle. Contact Calea for your complimentary wellness consult at calea@yummymummylife.com Visit www.yummymummylife.com Follow her on Facebook and Instagram
As a naturopathic doctor with a special commitment to working with young women and individuals in transitional phases in their lives, Dr. Emily believes that health and happiness come down to discovering who you are. This is about what makes you happy, the
people you connect with, and your own one-of-a-kind definition of success. Dr. FitzGerald is a former competitive figure skater; she graduated from the Canadian College of Naturopathic Medicine and is currently in private practice in Toronto, ON.
Dr. Judy
Rebekah
Goss
Dixon
Meghan
Piché
Buttle
B.A., B.Ed. Skate Canada Trained Figure Skating Coach Founder of Skate to Soar
4
career at the University of Manitoba studying Food Sciences, where her culinary and nutrition interests flourished. After many injuries due to sport, she started to research holistic nutrition, the Paleo Diet and general nourishment of food. After seeing dramatic positive transformations within herself, she realized how food is far more than just fuel. Karlee wants to empower and educate people with nutrition and help others enjoy the social, health and creative aspects of food and cooking. @karleegendron
ND
MSc, CPC MindBody Performance Coach
Kristen
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
Karlee is a 25 year old natural food enthusiast, outdoor lover and elite cross country mountain bike racer. Born and raised in Winnipeg, Manitoba, she comes from a social family that revolves around good food and sport competition. She raced many years as a speedskater at an international level and a professional road cyclist, now competing as an elite cross country mountain biker. These athletic pursuits have taken her around the world which has also fed her passion for food, food history and research. She began her academic
FitzGerald
Train the Mind
In The Spotlight Injury Prevention
Kristen is a Skate Canada Trained figure skating coach and goal 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
Emily
Gendron
CTI Professional Co-Active Coach Founder of Yummy Mummy Life Holistic Health Coach dōTERRA Wellness Advocate
Fitness Insider Signe
Karlee
MSc.PT, BSc.KIN, FCAMPT, CGIMS, Sport Diploma (SPD)
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
Registered Physiotherapist Adjunct Lecturer, University of Toronto – Department of Physical Therapy Meghan graduated from the University of Toronto in 2005 with a Masters of Science degree in Physical Therapy. Meghan has been practicing at The Sports Medicine Specialists in Toronto, Ontario for over 10 years where she has numerous figure skaters on her caseload
from the recreational level up to the World and Olympic level. Meghan is part of the Integrated Support Team with Skate Canada and has covered various National and International 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 ex-
tremely 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).
Dr. Judy Goss 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
figureskaterfitnessmag.com
development for these sports. Judy received her masters’ 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 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 Developmen-
tal Psychology, 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.
5
In The Spotlight
FIGURE SKATER FITNESS
WINTER 2017
Table of Contents Fitness Insider
Train the Mind
8
26
In Season Off-Ice: Strength & Conditioning
Nourish your Mind the Week Before Competition
10
27
The Ride Home
12
Nutrition Insider
Peaking for Maximum: Performance Before a Major Event
The Effects Of Plyometric Training On Performance
28
20
ABOUT THE WRITERS
In The Spotlight: Adam Rippon
Fuel To Your Advantage
Figure Skater Bootcamp Workouts
p13 29 30
32 Glamour It's more than Milk
Shine Brighter in ivivva gear
The Female Athlete Triad and Bone Density
Beef Pho How to prepare
p31
Injury Prevention 24-25
Energy Efficiency Start small to see Big Gains
Skaters Corner 44
6
Ice Shows Preserve The Magic of Figure Skatings Golden Era
p41
Shae-Lynn Bourne figureskaterfitnessmag.com
FIGURESKATERFITNESS JULY 2016
7
FIGURE SKATER FITNESS
FITNESS INSIDER
WINTER 2017
IN SEASON OFF-ICE BY: TIM SILVESTER
Strength & Conditioning
I have been coaching off-ice sessions and delivering strength & conditioning to figure skaters for approximately 7 years now and I am still learning about and being challenged by this amazing sport and it’s athletes. In this article I will cover in-season training and how to ensure that the athlete gets the best from their training on and off the ice.
Y
oung athletes’ strength sessions should cover the basic movements needed for balance, coordination, conditioning and mobility. These would all be at bodyweight with an emphasis on movement control, as well as intra and inter 8
muscular coordination. The progressions should gradually increase the challenge of completing the movement and include more single leg variations, increased intensity (load or rate of work done) and volume. Correct technique is imperative and should not be sacrificed for
progression, increased intensity or load! What should in-season training look like? The priority is the quality of the on-ice work, especially leading into competition. Always talk to the skate coaches to ensure the strength and conditioning (S&C) programme is in sync
with their plans for the athlete. This ongoing discussion is vital and any supporting coaches should make sure they build open and trusting relationships with them. The bulk of the hard strength gains, power increases and conditioning work should be done in the
off-season away from competition. Gains can and will still be made in-season if the design is good and all goes to plan! I would suggest that first you must know your athletes strengths and weaknesses. From there you can prioritise the aim of the off-ice programme and develop its content. Muscular fatigue, delayed onset muscle soreness (DOMS) and any risk of over-reaching or even over-training must be minimised or even avoided at this point in the season. Short, sharp and specific sessions are recommended, I would suggest 30 to 45 minutes at most for a gym or studio based session. A competitive skater of any discipline, freeskate, dance or synchro needs power, strength, coordination, flexibility and grace and more! figureskaterfitnessmag.com
The off-ice sessions should be short and with a specific goal, e.g. conditioning sessions would be best delivered as HIIT (High Intensity Interval Training) sessions. Strength and power development can also be incorporated into a HIIT session if the combination of exercises and loads are appropriate. Periodising the S&C programme over the weeks and months of the competition season will allow for rest where needed, harder sessions where appropriate and to arrive at a competition ready to compete. This can be done by building in rest days, ensuring that heavy gym sessions don’t negatively impact on-ice sessions and that the training sessions taper effectively into competition time. Rest and nutrition play a vital role in athletic development. Both are essential for optimal adaptation and recovery from training. Hydration, healthy and nutritious food will provide the energy to train and grow during those hours of sleep.
Take Home Points To Remember Are:
1 2 3
Know your athlete
4
Understand the developmental needs of the athlete
5
Prioritize the gains needed
6
Plan the program and schedule the sessions appropriately
7
Short, sharp and specific sessions
8 9
Periodize appropriately
Talk to the skate coach Understand the performance needs of the sport
Recovery and refuelling (sleep and food) are essential
9
FIGURE SKATER FITNESS
WINTER 2017
Peaking for Maximum POINTS TOP 3 BY: MATT CRAWLEY, MS, CSCS*D, RSCC, USATF-1
Performance Before a Major Event
M
and neural adaptation, thus increasing any coaches and athletes performance. speak of performing in the “zone”, an optimal level of Training intensity technical and tactical precan be expressed as paredness. This superior biological status the percentage of is described as accelerated adaptation load to a one (1) repetition maximum in to training stimuli after training sessions a lift. If comparing to a practice session, and recovery. It represents a strategy reyour effort and intensity determines your sulting from manipulating load variables performance. There to reach physical and are times when you are psychological optimal The strength training performing a drill that performance. These varivolume should be pro- applies directly to a ables include the prepaskill. However, there is a ratory period of training gramed with figure with volume, intensity skating physical de- big difference between and periods of rest (Bommands, athlete’s biolog- performing the exercise at 75% compared to 100% pa & Buzzichelli, 2015). ical makeup, training - directly related to how it During the competitive experience and the affects the human body. phase, biomotor abilities specific type of strength Intensity is an indicator such as strength, power and endurance should be training performed. of strength of the nervous stimuli employed programed with mainin training and is detertenance, slight improvemined by the degree to which the central ment or peaking for performance. nervous system is activated. Training volume Peak status can be can be described described as a tempoas the quantity of rary athletic shape status, maintainable work performed and measured in terms for two to three weeks at most. This is of total weight lifted per session. If entirely dependent upon maximal psymeasuring a practice, you can measure chological and physiological efficiency. distance covered, speed, power, intenAn optimal level of technical and tactical sity, and total time of work performed. sports mastery in figure skating reflects The strength training volume should be it. Most importantly, peaking can be programed with figure skating physical reached by implementing a planned demands, athlete’s biological makeup, decrease of training volume and/or intentraining experience and the specific type sity. of strength training performed. For athTapering consists of strategies the coach letes that perform at a high level, weekly uses to facilitate optimal performance training frequency may result in greater with their individual athlete to reach peak total volume. As the athlete adapts to the performance. higher volume, they can recover more efficiently to elicit higher levels of structural
Training Volume
10
Training Intensity
Peaking
1. Train to Compete
a. Plan strength training sessions around practice sessions with a final date leading up to competition. b. Increase mental confidence, arousal, and readiness of the neuromuscular system.
2. Properly recover between training and practice sessions
a. Proper nutrition (proper distribution of carbohydrates, proteins and healthy fats) b. Sleep habits (8-10 recommended hours, include 20 minute naps when needed) c. Movement efficiency (performing activation, flexibility and mobility exercises) d. Regenerative habits (massage, foam roll, cold tubs, icing, heating, electro stimulation, compression)
3. Manipulate load variables to reach peak performance 2-3 weeks prior to competition
a. Program sets, reps, load (lbs/ kgs) relative to intensity of sessions while monitoring the intensity of practice sessions. b. Decrease volume, intensity, frequency catered toward the responses of the individual athlete. c. The highest Intensity reduction should be reached only in the last few days of the taper. d. Volume reduction can be determined by several factors with duration, residual fatigue and type of load reduction.
Bompa, T., & Buzzichelli, C. A. (2015). Periodization Training for Sports (3rd Edition ed.). Champaign, IL: Human Kinetics.
FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUTS
WINTER 2017
THE EFFECTS OF
I
PLYOMETRIC TRAINING
BY: KRISTEN PICHÉ
ON PERFORMANCE
P
lyometric training is essential for figure skaters because it increases their strength and power to perform difficult jumps and jump combinations. It is a series of explosive body weight resistance exercises using the stretch-shortening cycle of the muscle fiber to enhance such capabilities. Plyometric training increases the force generated by muscle. Apart from improving skill performance, plyometric training also helps prevent injuries by improving landing mechanics as well as hamstring strength to quadriceps strength ratios. There are diverse approaches ranging from double-leg, single-leg, in place, etc. Plyometric training can positively impact performance and prevent injuries with effective programing. Depending on the nature of the training program, plyometric training can elicit varied training effects. For example, a tennis player would desire an improvement in agility. Greater enhancements in agility are seen using plyometric training with a horizontal component. _______________________
Research has demonstrated that plyometric training has a positive impact on maximal strength and power. These strength gains have also shown to be enhanced by the addition of traditional resistance training. Resistance training with plyometric training allows for more concentrated eccentric loading. It therefore makes sense to combine both resistance and plyometric training to maximize workouts.
Figure skaters, however, require not only improved agility but also greater vertical leap, which requires exercises with both horizontal and vertical elements. Plyometric exercises are not only used for performance gain but as an injury prevention tool. It has been proven to be more effective than resistance training in improving functional performance of athletes after ankle sprain. By improving the hamstring to quadriceps ratio, plyometric training has also been identified to help prevent anterior cru-
ciate ligament (ACL) injuries in knees[1]. Many factors influence the impact of plyometric training including intensity, duration, frequency, types of exercises,
placement in periodized program, and the incorporation of other modes of resistance training. The exercises should be as specific to the task or skill performed in the sport. Plyometric training can be a valuable tool to include into strength and conditioning programs to enhance performance.
n this issue we are excited to feature one of our own instructors at Figure Skater Bootcamp, Olga Korsak. Olga Korsak is a former figure skater representing Latvia in the European and World Championships, and won gold at the Baltic States Winter Olympic Games in 2008. After finishing her competitive career, Olga moved to Toronto, where she attained a Bachelor degree in Dance Stage productions and Fitness. She is a Certified Fitness instructor and certified Figure Skater Bootcamp instructor. Besides teaching dance and fitness part time, Olga is also a musician and actress. She released her first CD Behind Closed Doors in June 2014.
We hope you enjoy these injury preventative exercises for your daily use. Our skaters train these exercises in addition to their sport specific strength and conditioning programs.
Here, Olga is demonstrating Figure Skater Bootcamp’s core and hip, balance and stability exercises. Figure skaters do a lot of jumping, explosive movements and strength training in their daily training. To enhance these on-ice actions we want to focus on the intermediate and deep muscle groups used for stability, which also helps with injury prevention. The following exercises take skaters in mind, giving them a wide range of exercises for cross rotational muscle groups, core engagement while standing on one foot and hip stability exercises using resistance.
Figure Skater Bootcamp
WORKOUTS www.flexafit.com
[1] Booth, M.A. and Orr, R. (2016). Effects of Plyometric Training on Sports Performance . Strength and Conditioning Journal , 38 (1), 30-37.
12
figureskaterfitnessmag.com
13
FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS
WINTER 2017
Adductor “h” Position Cross Start with the free leg in an extended position with light resistance on the
Reverse Squat with Standing Superman
band. Pull the freeleg across in an “h” position to simulate the in air position. This exercise is great for strengthening the adductors and creating stability and balance in the cross position. Repeat 20 repetitions and then switch legs. Try 2-3 sets.
1 2
1
Start in an upright position on one foot with the freeleg tucked behind the other foot. Perform the reverse squat by pushing the hips back and down as low as you can go. Immediately, from the bottom position, extend the freeleg straight behind to 90 degrees in a superman position. Repeat the exercise for 20 reps on each leg 2-3 times.
2
Anti Rotation Core Exercise
1
2
Stand with feet hip distance apart, with the band positioned laterally to the body at chest height. Keeping resistance on the band with straight elbows, while maintaining your hips and shoulders square to the front. Engaging your core, pull the band across the body to center of your body. With control of the core and no movement in the upper body or hips, return back to the starting position. Repeat this exercise 20 reps per side 3 times.
14
3 figureskaterfitnessmag.com
15
FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS
WINTER 2017
1
Single Leg Diagonal Reach Start on one leg holding the band in the opposite hand raised up at shoulder height. Using your core and balance, pull the band in a downward motion across the standing leg. With control bring the band back up to the starting position.
1
2
Repeat 20 reps on each side for 2-3 sets.
2
3
Skater Extensions
5
Start with the forward extensions by having slight resistance on the band at the starting position. Extend the freeleg straight to the front, maintaining equal level of the hips. This exercise will help strengthen the hip flexors. From the forward extensions, go into lateral extensions. Extend the leg straight out to the side with resistance on the band the entire time.
4
Following lateral extensions, finish this set with reverse extensions. In a landing position, extend the leg back, keeping the knee stretched. This is great to develop strength in the gluttes and lower back to perform beautiful landing positions.
6
Do 20 repetitions on each leg for 2-3 sets. 16
figureskaterfitnessmag.com
17
FIGURE SKATER FITNESS
FIGURE SKATER BOOTCAMP WORKOUTS
WINTER 2017
For added difficulty, add a medicine ball appropriate to the skater's size and age.
2 1 1 Squat with Resistance Band Place a resistance band around the legs just above the knees. Start with the feet slightly wider than hip distance apart with the toes slightly turned out. Press the hips back, maintaining a neutral spine and making sure the knees stay pressing out to keep hip stability.
Repeat this exercise 20 reps for 2-3 sets.
18
Sumo Walks Place a resistance band around the ankles. Maintaining resistance throughout the exercise, step out to the side in a semi squat, maintaining alignment of the knees following the big toes. Repeat the exercise in one direction for 20 steps, then turn around to do the other side.
Repeat this exercise 2-3 times.
figureskaterfitnessmag.com
2
19
FIGURE SKATER FITNESS
IN THE SPOTLIGHT
WINTER 2017
In The Spotlight BY: KRISTEN PICHÉ
A
dam Rippon is the 2016 U.S. National mens figure skating champion and the 2010 Four Continents champion. At 27, he is one of the more mature and experienced skaters on the elite stage and he isn’t shy about the advantages and disadvantages this holds for him as a competitor. He shows up to practice everyday with a commitment to continue his learning and development as an athlete and artist. His Freeskate program to “O” displays his competitive drive as well as incredible performance skill. Adam sees competition as a time to relax, celebrate and trust the training behind him; to just enjoy the moment.
ADAM RIPPON 20
Performing FSF: You changed your freeskate program after the start of the season, can you share a bit about the courage that it took to make that choice and also about the strength that it gave you once making that change? Adam: I had this great exhibition program that was choreographed by my friend, Benji Schwimmer. It was to “O” by Coldplay and I just fell in love with this number. It felt like I had to use it more than just for a piece in the show. It felt really special so at first I really wanted to save it for the Olympic season. When I started this season I was skating to “Bloodstream” by Stateless and all I could think about was “I love this program, but I can’t wait until next year when I get to skate to what I really want to skate to”. It was just a mindset that I didn’t feel was going to bring out the best in me if I kept thinking in the back of my mind, “well just wait until next year”. So I had this moment where I thought, you never know what’s going to happen and if you have a great idea you have to take advantage of it now. So I don’t think it took a lot of courage, I think I just needed to have a realization about living in the moment. If you seize the moment, you make room in your mind and in your life for even greater ideas or experiences. And that really changed my attitude when I was doing my program in practice because I was doing what I really wanted to do and loved. I felt really passionate and I felt like I was doing something special.
"I felt really passionate and I felt like I was doing something special." figureskaterfitnessmag.com
FSF: Your freeskate is a story of a bird whose wing is broken. How does the storyline influence your performance? Adam: Throughout the program I go in and out of remembering when both of my wings worked and I was the leader of the pack. I was the top of the V formation of the birds flying and I have flashes where I remember being at the front and then there are moments when I remember that my wing is still broken. The more I do it in practice the more each moment takes on a new emotion. This is something that I love about performing it because each time I skate it I find another instant that is special to me and speaks to me. I have a few moments that are key for the program to work, but it’s all those little details where the more I do it , the more I find that there is so much to add and so many layers to uncover that I haven’t even gotten halfway there yet. It feels organic and feels like it’s a living thing with me.
Training FSF: Can you share about how you train for the peak of your season? Adam: While the season is getting started I sit down with my coaches and we look at the competitions I will be skating in and we try to plan the training around that. I have large periods of time, such as the summer, or after the Grand Prix final, where I focus more on my strength and conditioning off of the ice. And then when I start to get ready for the event, that’s when I start to spend
a little more time on the ice. For me, it keeps a balance of not going in and doing the same thing everyday. When I have those large chunks of time away from competitions, I will focus more on strength and conditioning and then when I’m in the middle of the Grand Prix season I don’t do a lot of heavy loading or heavy work with my trainer, it’s more just about keeping in touch and doing explosive exercises to wake up the body and keep a pulse on my fitness. FSF: What do you incorporate into your schedule for injury prevention? Adam: I think injury prevention is vital. I’ve been lucky that I haven’t had any major injuries. One of the things I’ve learned is that massage therapy and working with a therapist have really kept me healthy and balanced. I think it is important to push through it sometimes but it’s also really important to have those people on your team that are experts who will tell you when you need to lay off. You’re never really the best judge of where you’re at, that’s why you have coaches and professional people around you. What my coach is really good about is, sometimes I feel like I need to lay off, but he can see me skating and say “no, you’re still fine, this is when you need to keep pushing and keep going”. And then when I really do need to lay off, he’ll let me know. So, it’s a hard balance to find by yourself. This is why even at the highest level, Olympians and World champions still have coaches, because they’re experts and they can see what’s going on more so than what you can feel.
21
FIGURE SKATER FITNESS
IN THE SPOTLIGHT
WINTER 2017
FSF: What specific types of off-ice training to you do? Do you incorporate plyometric training, dance, and stability exercises? Adam: With my trainer, we mostly focus on plyometric work. We also do high intensity workouts and mix that with lower intensity, but it’s mainly plyometric training. I also mix this in working with Benji off the ice just to keep the body moving and work on my dance ability so that I don’t get stiff. And then I also do work with my physical therapist just to fine tune small injuries or imbalances that incur throughout training.
Mind Set
but they have a bigger meaning to me because I associate them with something my coach has said. Going into one of my jumps I will say “don’t walk” and for me that means to keep the speed going, and keep the flow going. Going into a triple axel I’ll say “skate” and for me that means to have a nice glide with lots of flow so that I can step forward and get that lift. So it’s just little words and phrases that I use and I’ve kept it really simple for myself. As the program is going, I’m just repeating different words that I associate with different lessons I’ve learned from my coach or things for me to remember. That’s what keeps it simple and easy and just like practice.
FSF: What are your top keywords or images that you keep in mind to stay mentally strong during competition?
FSF: Being one of the more mature skaters and competing for so many years, do you feel that that gives you an edge over some of your competitors?
Adam: The biggest thing that I remember is to stay calm and that I know what I’m doing. I remind myself that I’m a professional and I have done all the work. Then when I go out to compete I repeat a few simple keywords to myself that I’ve used in practice. These words are very simple
Adam: I see it as an advantage. My disadvantage is that I’m older and didn’t have a triple axel by the time I was 16 or landing quads by the time I was 17 or 18 years old. I think that the most important thing for me is that it took me
Nutrition
a long time to get to the point that I’m at now, but I realize that my career and my story is going to be different than somebody else’s and there’s no set timeline to success. I think that’s really hard to digest sometimes because you see so many people on a similar track and you see yourself off of that track. But if at the end of the day you can really believe in your heart that you have more to give, then go for it! Because, what do you have to lose? Just go for it. If you really believe that you have more to give, you’re doing a disservice to yourself if you don’t give more. Of all the lessons I’ve learned from my disappointments and my successes I wouldn’t take any of them back or redo any of them because they made me into the athlete and into the person that I am today Being 27 and competing against somebody who’s, let’s say 17, I have more life experience and lessons I’ve learned myself through my own ups and downs that that skater doesn’t have. So I see that as such an advantage because where they might be mentally, I’ve already been there and I’ve already learned that lesson.
FSF: Can you list 5 of your favorite energy-boosting or healthy snacks? Adam: I love to have trail mix for in between sessions. I also love to make energy balls out of oats, nuts, chocolate chips, and coconut. I prepare lentils or quinoa because it’s a quick way to get protein, which keeps me feeling light but not hungry. When I’m hungry I feel tired and I won’t have the energy that I need. Another thing that’s really good is Greek yogurt, it’s easy and it’s a great fuel. Then, my favorite is oatmeal, which I will throw nuts into or other things. I like to make sure I get a good amount of carbs and protein.
Goals FSF: What is your main goal for the remainder of this season? Adam: I think about everything that I have accomplished I feel like I’m continually improving. I go in everyday and learn something new. My goal for the rest of the season is to keep that mentality, to take it day by day. As I get older my competition mentality has completely changed. I go into competition and I see it as a time for me
22
figureskaterfitnessmag.com
"Of all the lessons I’ve learned from my disappointments and my successes I wouldn’t take any of them back or redo any of them because they made me into the athlete and into the person that I am today." to relax and enjoy all the hard work that I’ve put in. It’s not stress; I’ve earned that time to perform. I always try to keep in touch with that. In the past I really put a lot of pressure on the result or to do a new element and now I’ve let go of that. I’ve let go of those expectations that I’ve put on myself and I treat each competition as a celebration of all of the hard work I’ve done. I go into each one knowing that there’s nothing more I would do to pre-
pare for that competition, I’m going to go for everything 100%. You can’t have any regrets if you gave 100%. So going forward into the season, that’s my goal, I want to keep focused and grounded and just work really hard at home. I also want to add a few more quads to the programs that I’ve been doing. I just want to keep growing as an athlete and as an artist and performer.
23
FIGURE SKATER FITNESS
INJURY PREVENTION
WINTER 2017
ENERGY EFFICIENCY Start small to see Big Gains
BY: MEGHAN BUTTLE
S
kating involves movements of joints and limbs in coordinated patterns to perform a variety of different elements that are characteristic of the sport. Skaters are required to move their bodies into various positions for spins and generate power to propel themselves into the air for jumps or perform lifts and throws with their partner. Individual body segments must work together and move in a specific sequence in order to efficiently complete the desired spin or jump. When the body segments are stable and coordinated, the force can be transferred without interruption throughout the body so that you get maximal output from your efforts. Think of a garden hose…the amount of water pressure that sprays out of the hose will be higher if there are no kinks or bends in the hose. Power generated in our body
is the same. If the segments are linked together with proper alignment and good stability around the connecting joints then the power you generate with your muscles and the force into the ice will directly translate into a higher vertical jump height. Generally, efficiency is dependent on the inner stability of the skater’s body and their ability to maintain their body alignment using the smaller stabilizing muscles.
Efficiency is dependent on the inner stability of the skater’s body and their ability to maintain their body alignment using the smaller stabilizing muscles. There are approximately 640 muscles in the human body. All of these
24
figureskaterfitnessmag.com
muscles have unique functions. Some muscles are ‘movers’ meaning when they contract they move bones or joints to create movement. These muscles are generally bigger muscles that are able to generate power for enough time to achieve the desired movement. Other muscles in the body are known as ‘stabilizers’. These muscles are usually smaller muscles that work for longer periods at a lower force and are generally located in the center of the body and around joints. Their prime function is to make sure alignment around the joints and between the body segments is maintained during the various movements that take place on the ice in skating. The stabilizers are the “foundation” of the body. Similar to how a house is only as strong as its underlying foundation, the body works under the same principle. Weaknesses in the core stabilizing muscles like the deep abdominals or spinal stabilizers can not only affect how much power is generated throughout that body segment and thus affect the quality of the element but it can also cause the body to compensate for this weakness. This can lead to injury either at the point of weakness or further down the chain because the energy may not transfer directly between segments and may end up putting stress on the tissues around the joint. An example of where you see this in skaters occurs when the deep abdom-
inals and gluteus medius muscle are not strong enough to control the alignment of the knee during landing positions. This can lead to all kinds of knee injuries like ligament sprains or patella-femoral pain syndrome. Many times in the gym we tend to focus on the bigger ‘mover’ muscles and the smaller ‘stabilizing’ muscles can be neglected.
You can train the bigger muscles to be as strong as you want however when they are required to work in a chain of segments to produce a movement then the muscle will still only be able to produce as much force as can be controlled by the stabilizers holding the skeleton together. It is advisable to start developing strength by focusing on the stabilizers first and build a good, solid foundation prior to layering on the strength of the ‘movers’. This will not only lead to improved strength and performance but it will also minimize the risk of injury in these athletes.
25
FIGURE SKATER FITNESS
TRAIN THE MIND
WINTER 2017
Nourish Your Mind the Week Before Competition
Y
ou train incredibly hard all season to go out and skate your best on the day of competition. The timing has to be right, you don’t want to peak too soon and risk losing that edge the week or two before, nor do you want to peak too late and feel unprepared for the big day. There is a balance that you and your coach trial and error your way through until you get it just right.
One Week Before Competition Imagine...it is one week before competition and you are skating really well. All you have to do now is continue to keep the practices positive and productive. You get out on practice and you start warming up that jump that you have been doing forever, but something
doesn’t feel right and you aren’t able to do it today like you did yesterday and the many weeks before. In this one practice, a ‘seed of doubt’ has been planted in your mind. A ‘seed of doubt’ that says maybe I can’t do this jump, was it ever really consistent?, what if I can’t get it back before competition? In this moment, all the hard work, dedication and persistence of the past how many months of training can be wiped away in mere minutes. You have a choice. You can choose to allow the seed to sprout and grow into a 7 foot tall sunflower, a full grown ‘negative story’ about how and why you can not do the jump that will, if you let it, become reality at the competition...or you can choose to GET YOUR MIND IN THE GAME! This is a key moment in your training. That week leading up to competition is one riddled with nerves, self-doubt, what ifs, etc. So much of your focus is on what happened in the past and preventing it from happening again, as well as, in the future and the possibility of mistakes being made. Using mental training techniques to bring your focus into the present can help you make the right choice for your training. The right choice will dictate the outcome of your performance at the competition.
3 TECHNIQUES TO TRY USING SELF-TALK AS A REMINDER Repeat to yourself “I have done it before I will do it again”
26
Visualization
Video
Visualize yourself, through your own eyes, completing the jump flawlessly while feeling the pride that comes along with this experience.
Watch past videos of yourself landing the jump in practice and competition.
BY: REBEKAH DIXON
The Ride
O
ne thing that may be surprising is that many skaters dread the ride home from a competition. That ride home with mom or dad when they are quizzed on their performance, execution of jumps, component scores and others skaters’ success can be awful. “Why didn’t you land your double toe, you land it in practice every day.” And generally, there is no response, the skater in the back seat is silent, staring out the window. So, what should you say as a parent to that child in the backseat? Well my advice would be to ask a question or two and here are a few suggestions: How did it go? How did you feel? Did you enjoy it? What did you do well? What could you improve on next time? What did your coach say? And remember you are not supposed to reply to their answers. If anything, your job is to listen and if necessary to explore their feelings, not to tell them how they should feel.
Although you may not be aware of it yet, You control your thoughts!
Home BY: JUDY GOSS
My biggest worry is how parents react when their child skates well, yes that is not a typo, well! It is obvious to your child how excited and happy you are when they skate well, so naturally they assume that when they skate poorly, you will be disappointed. I encourage parents to control their emotions regardless of how their child skates. The way you respond speaks volumes to your child. Learning to compete takes time and it is different from practice. I generally encourage skaters to set goals that are consistent with what they do in practice. If you skate a clean short program 90% of the time in practice, then setting the goal of skating a clean program at the competition is realistic goal, still challenging but realistic. I have skaters that say they want to skate a clean program at competition but rarely do it in practice, that is not realistic and setting unrealistic goals is just going to stress the skater out. As a parent, encourage your skater to set realistic goals that are pro-
cess oriented: what they need to do to land a jump, ensure that they have all the rotations on their spins or show expression as opposed to a placing or score. Remember praise effort, your child is not their performance. I like to say “win or lose – they still have to take out the recycling in the morning.”
What do you want to know more about when it comes to mental training for figure skaters? Send your questions to info@ figureskaterfitnessmag.com, and Judy will answer them in the next issue of FSF Magazine!
When your mind is stressed it will go to that default critical place, it will draw big conclusions from difficult practices about whether you can do the jump or not or whether you can skate clean on the day of competition or not. Just like you nourish your body with healthy food your mind needs nourishment too. Flood your mind with only thoughts of “I have”, “I can” and “I will” and enjoy the benefits of this healthy choice the day of competition!
figureskaterfitnessmag.com
27
FIGURE SKATER FITNESS
NUTRITION INSIDER
WINTER 2017
Advantage
FUEL TO YOUR
I
t is an irrefutable fact that good and proper nutrition is fundamental to a healthy lifestyle and optimal athletic performance. “You are what you eat” and “Let food be thy medicine” are two recognisable quotes that carry significant meaning! So where do you begin? Are you vegetarian, vegan, or plant based? Do you follow the standard western diet? Are your eating habits culturally based? Cutting through the labels, as an athlete, we are one and the same. Our goal is peak performance. Food and nutrition then becomes the primary vehicle for energy, power, endurance, and recovery.
What To Eat Ensure your plate has plenty colour. Shop for your groceries in the fresh fruit and vegetable section, and stay to the outside aisles of the store. Fruit and veg are nature’s superfoods providing the right amounts of nutrition at one time including fibre. They provide ample energy, help cleanse the body and GI tract, while supporting gut health. Kale is king of the cruciferous leafy green and has tremendous alkalising effects on the body. Eat beans, legumes and lentils as sources of protein. Look for whole wheat or whole grain pastas and rice. When choosing meat, choose lean, limiting the unnecessary excess fat content.
What To Avoid The centre aisles of the grocery store contains mostly prepackaged, processed, and sugar loaded “food”! Stay clear of processed, breaded, fried, and wholemeal foods which contribute to high sodium and fat in an athlete diet. Limit or avoid caffeine, candy, refined 28
BY: CALEA SOUTER
It’s More Than Milk
Here are a couple of things for you to consider: Check your Vitamin D: Get some sunshine! I don’t know about you, but I am covered from head to toe for about 8 months of the year. It only takes about 10 to 15 minutes of direct sunlight to generate 10,000 to 20,000 IU of vitamin D (1). Properly assessing need and supplementing Vitamin D in your diet is important to maintain healthy bones.
BY: EMILY FITZGERALD
A DAY IN THE LIFE sugars, and soda. You’ll get a short term spike in energy followed by a ‘crash’. Too much consumption is not only detrimental to performance, but also overall health. Dairy is also getting a bad rep! Too much dairy causes inflammation within the body so limit your intake.
Nutrition 2.0 Feel like you want to take things up a notch? No matter how hard we can try, our food supply today lacks the same nutritional value as it may have done many years ago. Air temperature and pollution, soil quality, and farming practices have changed. It then becomes important to find additional sources of vitamins and minerals through supplements. Take care to find the right type and kind that will support your nutritional needs. Probiotics are also of high value in supporting a healthy gut. Many of the body’s ailments stem from the gut so ensure that this is taken care of. More and more information is readily available on acid versus alkaline foods and their effects. Try to eat more alkaline foods to keep the body in a normal pH state.
Breakfast
Start the day with a glass of water and lemon to flush the body and kickstart metabolism. Eat a hearty bowl of oats, fresh fruit, berries and almond milk.
Snack
A banana or piece of fruit, and handful of nuts such as almonds, cashews, walnuts, Brazil nuts.
Lunch
Green Smoothie or Fresh Juice including leafy greens. Mixed Greens Salad with lentils, beans, avocado, sliced vegetables, super seeds (chia, flax, sunflower, pumpkin) balsamic vinaigrette
Snack
Pita with Nut Butter and Chia Seed Jam
Dinner
Bean and Lentil Burgers, Sweet Potato, Steamed Vegetables with Quinoa/Brown Rice
I
don’t know about you, but as a young athlete, I rarely considered the impact my lifestyle was having on my framework, yet I do remember early mornings at the rink filled with many tumbles on the ice. It is important to understand the various lifestyle factors that can impact the health of your body’s framework long term. Your bones are dynamic living tissues that are constantly working to breakdown and rebuild. Our bones are also our biggest storage organ for calcium.
Now, why is that important? Our bodies use calcium for nerve signalling, blood clotting and muscle contraction. Those are all very critical things! So, just grab yourself a tall glass of milk daily and all with be great? NO. But, don’t we need to consume milk to have strong bones? Unfortunately making calcium the answer isn’t that simple. Studies have shown that consumption of milk does not predict less fracture risk.
Dessert/Snack
Peanut Butter and Date Power Bites, Chia Seed Pudding
Get adequate K2:
I suggest including the following non dairy sources for proper calcium intake:
Sesame Seeds White Beans Salmon Sardines Black Strap Molasses Almonds Black Eyed Peas Collard Greens Spinach Kale
Vitamin K2 transports calcium from the blood into the tissues. Essentially it puts the calcium into the bone. It’s found in a lot of fats such as grass fed butter and egg yolks.
Reduce Inflammation: Quench the inflammation in your body. Inflammation can interfere with your own body’s natural ability to repair bone mass.
Eat your Protein: Protein is the basis for bone and collagen. Aim to consumer 60 to 70 grams per day of meat and vegetarian sources of protein.
Nurture healthy bacteria: We are just starting to discover the impact our gut bacteria could have on bone health. Our microbiome plays a significant role in the initial development and maintenance of our immune systems and the immune system is very important in regulating bone health. Consider adding in fermented foods such as miso soup, kimchi or saurkraut to encourage the health of the digestive tract.
Kathryn E. Ackerman, Misra Madhusmita (2013, May 13). Bone Health in Adolescent Athletes with a Focus on Female Athlete Triad. Retrieved November 13, 2016, from HHS Public Health Access : https:// drive.google.com/drive/u/0/folders/0B5Wriy-rLx3cQkFrSVk1QkVLekU
figureskaterfitnessmag.com
29
FIGURE SKATER FITNESS
NUTRITION INSIDER
WINTER 2017
THE FEMALE ATHLETE
Beef Pho
Here is a recipe loaded with good nutrients!
BY: KARLEE GENDRON
TRIAD AND BONE DENSITY
T
he Female Athlete Triad is a disorder consisting of three interrelated conditions; low energy availability, menstrual disturbances, and low bone density. Primarily, The Female Athlete Triad is observed in female athletes whose participation in certain sports can demand having a lean body mass. With correct knowledge, awareness and nutritional guidelines, The Female Athlete Triad however, can be avoided. The first interrelated condition is having low energy availability. When weight loss is a goal, disordered eating such as simple dieting to more severe cases such as anorexia can leave an athlete with high energy expenditure not attaining the required daily nutrients and calories. A deficiency in macronutrients, fatty acids and amino acids can be detrimental, inhibiting the ability to build bone, maintain muscle mass, repair damaged tissues and recover from injury. With low energy availability, females are at high risk to miss out on
crucial development in attaining regular menstrual functions (amenorrhea). A disturbance in menstrual function can cause reprioritizing of hormones and cause dangerously low estrogen levels. Low estrogen levels are very harmful for bone health and development.
The good news is The Female Athlete Triad can definitely be prevented with a good nutrition plan! Talk to a dietician or nutritionist if you have lean body mass goals, and they will understand your body’s proper caloric needs. If a leaner body mass is desired, try a small
5
Place noodles in the bottom of a bowl, cover with broth, and top with meat, sautéed vegetables, cilantro, onions, green onions, sprouts and lime if desired. For more flavor, spoon the sauce the meat was cooked in, into the broth.
A deficiency in macronutrients, fatty acids and amino acids can be detrimental, inhibiting the ability to build bone, maintain muscle mass, repair damaged tissues and recover from injury. Low bone density can prompt many issues, not only as an athlete but for the future of lives as well. Generally, healthy young females achieve the bulk of their bone content and density by the age of 18. Females suffering from The Female Athlete Triad put this development at a high risk. Low bone density can cause weakened bones, osteoporosis, stress fractures and injury- all of which athletes can’t afford!
caloric deficit of 100-200 calories a day. Take time for this process; consume lean meats/proteins, vegetables, fruits, nuts and good fats. Eliminate sugars and anything packaged. To help avoid The Female Athlete Triad, consume foods rich in Calcium (dark leafy vegetables, good quality dairy products, fish, and bone broth), Vitamin D (salmon, tuna, liver, eggs, or talk to your doctor about supplements), Iron, and healthy fats to promote hormone production!
Remember, food is fuel and you need it to perform! 30
1
Bring a large pot of bone broth to a simmer
4
In a separate pan, sauté chopped bok choy, carrot shreds, and other desired vegetables (leeks, fennel etc.)
2
Soak rice noodles in water for 20 minutes, and then cook in bone broth for 5 minutes until soft. Strain from broth and set aside
3
Sauté diced onions, garlic and ginger in a pan. Add fish sauce, ground cloves, soya sauce and sesame oil to the pan. Turn to high heat and quickly cook meat for a 1-2 minutes each side.
Ingredients 1-2lbs Beef (Works great with leftover meat), thinly sliced 2L Bone broth (substitute any broth) 1 Package rice noodles 1 Large leek, thinly sliced 2 Large carrots, peeled, julienned figureskaterfitnessmag.com
3 Bok Choy, coarsely chopped 2 Onions, thinly sliced 1 Bunch cilantro, coarsely chopped 5 Green onions, sliced 4 Cloves garlic 3 Ground cloves
2 Tbsp grated ginger 3 Tbsp fish sauce 3 Tbsp soya sauce 2 Tbsp sesame oil
31
FIGURE SKATER FITNESS
WINTER 2017
ivivva GEAR SHINE BRIGHTER IN
S
tep onto a practice session at any skating club and you will likely notice a particular logo similar to a diamond shape on the majority of young skaters’ practice wear. Athletic gear by ivivva, also known as lululemon’s little sister, is dominating the wardrobe of figure skaters everywhere. It might be the soft, huggable four-way stretch fabric that moves with you, or it might be the extra features like jacket zippers that also hold an emergency hair-tie, or even the hidden messages like “when I skate I fly” printed along the under-seam of a shirt. Regardless, this brand and its product captivate girls as early as age 6 and up to 14. We wanted to find out more about the beloved gear, so we spent some time with skaters sporting ivivva on and off the ice. Here’s what we loved about it.
32
GLAMOUR
Off-Ice GEAR
Keep Ur Cool Racer* Reversible • Stay cool in this sweat–wicking, four– way stretch Luon® fabric racerback tank that moves with you during your athletic pursuits! • Added Lycra® fibre for serious stretch and long–term shape retention • Tight fit lets you focus on your practice, not your clothes • Long length helps this tank stay put and is great for layering • Flat seamed for chafe–resistance and comfort
figureskaterfitnessmag.com
Speedy Short • Swift fabric is lightweight and has two– way stretch • Short length and split leg openings give you plenty of room to move • Multiple vents added in the back for airflow • Built–in COOLMAX® liner helps keep you covered during every move
33
FIGURE SKATER FITNESS
GLAMOUR
WINTER 2017
Tumblin' Tank • Jump and spin in this strappy racerback tank! • Luon® fabric is soft and has four–way stretch • Added Lycra® fibre for serious stretch and long–term shape retentiona • Built–in COOLMAX® liner helps keep you covered during every move. • Tight fit so you can focus on your moves, not your clothes • Racerback shape allows for full range of movement • Flat seamed for chafe–resistance and comfort
34
Rhythmic Tight* Reversible • Made with naturally breathable, sweat–wicking Luon® fabric • Added Lycra® fibre for serious stretch and long–term shape retention • Tight fit so you can focus on your moves, not your clothes • Back hidden waistband pocket for your hair pins • Wide, smooth waistband won’t dig in
Ricky is a former figure skater and has over 20 years experience in the makeup industry. He has designed short program looks for Joannie Rochette and Miki Ando. Whatever your makeup needs are, personal lessons, seminars or creating a customized look, Ricky can help.
BOOK TODAY!
figureskaterfitnessmag.com
For rates -
rickyboudreau18@gmail.com www.rickyboudreau.com @rickyboudreau
35
FIGURE SKATER FITNESS
GLAMOUR
WINTER 2017
On-Ice GEAR Fly Tech LS • Performance Mesh venting will help keep you cool while this long sleeve tee moves and stretches with you! • Silverescent® technology powered by X–STATIC ® inhibits the growth of odour–causing bacteria on the shirt • Slim fit allows this seamless tee’s core construction to wick away sweat • Thumbholes help keep sleeves down and palms warm • Where there are seams, they are flat to reduce chafing
36
figureskaterfitnessmag.com
37
FIGURE SKATER FITNESS
GLAMOUR
WINTER 2017
True Focus Pant
True Focus Jacket • This jacket is brushed on the inside for extra warmth on the ice with a water repellent finish to help you stay dry! Tech Fleece has added Lycra® fibre with quick dry Satin Swift details for extra shine • Slim fit is great for layering • Strategically placed vents help you cool down • Locker loop makes it easy to hang
• These pants are brushed on the inside for warmth on the ice and feature a double layer cuff to help avoid abrasion from your boot eyelets! • Tech Fleece has water–repellent finish and added Lycra® fibre with quick– dry Satin Swift details for extra shine • Skinny leg silhouette that stays out of your way while you train • Store your essentials in the hidden back waistband pocket • Flat seamed for comfort
Signature Skate Glove *Rulu • These warm, durable gloves were designed to stand up to your blades and Biellmann spins! • Rulu™ fabric is soft, four–way stretch and sweat–wicking • Four–way stretch Hi Impact Swift fabric overlay on palms and two fingers is made with abrasion–resistant yarn to provide added durability • Custom reflective details help keep you seen when you’re off the ice • Snug cuff to help keep the chilly air out
Rhythmic Tight • Four–way stretch tights that are so comfortable, you will want to wear them for all of your athletic activities! • Made with naturally breathable, sweat–wicking Luon® fabric • Added Lycra® fibre for serious stretch and long–term shape retention • Tight fit so you can focus on your moves, not your clothes • Back hidden waistband pocket for your cash and hair pins • Wide, smooth waistband won’t dig in 38
figureskaterfitnessmag.com
39
FIGURE SKATER FITNESS
GLAMOUR
WINTER 2017
Starlit Wonder Tank • Luon® fabric is soft, sweat–wicking, and four–way stretch • Tight fit lets you focus on your practice, not your clothes • Built–in COOLMAX® shelf liner has pockets for sports bra inserts for extra coverage • Chafe–resistant flat seams for comfort • Added Lycra® fibre for stretch and shape retention
North Star Pant • Paneled pants with quilted pockets for extra warmth • Luon® fabric is soft and four–way stretch with added Lycra® fibre • Luxtreme® fabric is sweat–wicking • Reflective details help keep you on the radar 40
Shae-Lynn Bourne Shares Performance Tips Shae-Lynn Bourne, world-renowned choreographer for champion skaters such as Yuzuru Hanyu, Ashley Wagner, Elena Radionova, and more has a very unique talent when it comes to performance.
T
he exquisite programs she has created are not only crafted from an eye for artistry, they are also the result of years of countless performances of her own on the elite competition stage. Shae-Lynn, together with ice dancing partner Victor Kraatz, became the first North American team to win a World Championship title in 2003. They are also three-time Four Continents champions, two-time Grand Prix Final champions, and ten-time Canadian National champions. Shae-Lynn still performs on her own in various skating shows around the world and when you watch her skate it isn’t difficult to see that she holds a true passion for movement on the ice.
figureskaterfitnessmag.com
41
FIGURE SKATER FITNESS
WINTER 2017
MOST VALUABLE PERFORMANCE TOOL Shae-Lynn: Being fully present and in the moment with a story or by invoking a state reflective of the music.
EVERY MOMENT MATTERS
Shae-Lynn: It always begins with a strong connection to the music and how the music resonates within each skater. I emphasize that every moment and movement matters, just as every note and rest in music is there to express a feeling, thought or meaning. Though it may seem counter intuitive, and I appreciate how difficult it is to compete and execute all the required elements, I believe that committing to music anchors the mind in the present moment. When the body follows a mind that’s connected and expressive the exhausting tension of anxiety has no place in the body to drain the skater.
THE AUDIENCE Shae-Lynn: The sport of skating is meant to be witnessed. Skating and the audience are interdependent. I see skating as a form of communication. It’s a language that speaks to the audience and the audience speaks back through their applause, silence, tears and laughter. Part of helping skaters achieve a connection, is reminding them of this.
ADVICE Shae-Lynn: Visualize that everyone watching you is a star, and you do and give all that you can to make them shine brighter.
FAVOURITE PROGRAM Shae-Lynn: It’s tough to choose one favourite after 12 years of competing, but one program that brings back a flood of memories would be Riverdance. I loved the music and always looked forward to skating to it, right from the opening pose. I couldn’t wait to dance each of the sections; as one was ending, I was excited to dance the next. There was always a feeling of unity between the music, the ice, each other and the audience. 42
FIGURE SKATER FITNESS
SKATERS CORNER
WINTER 2017
ICE SHOWS PRESERVE The Magic of Figure Skating’s Golden Era
C
hristopher Nolan has performed, directed, and choreographed in various figure skating shows for nearly 25 years. He works primarily with producer Willy Bietak and has worked alongside skating greats like Dorothy Hamill, Brian Boitano, Robin Cousins and more. His passion for classic, beautiful, quality skating is palpable. He has an affinity for a polished style that he feels is somewhat lost in recent years of competitive skating. Chris finds himself teaching worldclass skaters who’ve now transitioned to show skating, with triple and quad jumps in their repertoire, how to improve their crosscuts, edges, and turns. For Chris show skating is where a skater really starts to hone their skills, expand their vocabulary and develop as a performer. It’s a place to educate and instill the quality of skating during the days of figures to a new generation.
FSF: How does show performance differ from competition performance? Chris: In show skating we are creating moments. In competitive skating today there are a lot of restrictions in regards to time, and everything is so compartmentalized. They don’t have time to create certain moments in a program, for instance, the way that Gordeeva and Grinkov did in the 80s and early 90s. There might’ve been a technical flaw, but the overall—her costume, how clean her skates were, the single wisp in her hair; it made you feel a certain way when you watched it. Now at times it feels forced, too many words in one sentence all in the pursuit of points...sometimes more is just more. Now you’re getting kids who are coming into the ice shows with some skating vocabulary that’s missing and at times I end
44
up teaching them new tricks and working on basic skating skills. Although on occasion I have skaters, for instance, who don’t know what a rocker is unless they see it. They are usually eager to learn and have told me they only learned what they needed to execute for competition. I feel like we are educating skaters and trying to continue passing on skating language.
that type of skating; they’ve just never been exposed to it that way. Some of them do have a little bit of background in it because they’ve had coaches from the 80s who’ve stuck to their guns, who were confident enough to say ‘I want my skater to look and skate this way’.
FSF: Has competitive skating gone too far on the technical side?
FSF: Do you think that’s what show skating is? Preserving that magic of what skating was in its golden age?
Chris: I think progress is important, you can’t deny progress. They’re all doing quads and I just can’t help but think how restrictive it is. The race for the quad lutz and quad axel, which I’m sure, will happen soon, is overshadowing stuff like basic skating. It’s the cart before the horse. This is always my biggest argument; in ballet, which everyone always reveres, we all respect ballet, they would never teach
Chris: Yes. And that’s what I hope other choreographers are doing, like David Liu, who’s an amazing talented dancer and who just choreographed the new Holiday On Ice show. Doug Webster’s Dancing On Ice is a great example of carrying on the qualities we love about pure skating. All of these skaters are totally capable of figureskaterfitnessmag.com
figureskaterfitnessmag.com
45
45
FIGURE SKATER FITNESS
SKATERS CORNER
WINTER 2017
you a triple tour en l’air before you learned a plier because that’s the basic ground work for all that other stuff. You don’t progress in ballet until you have that really great foundation, and that also creates longevity in your career. I see all these skaters that I work with who can do quads. By the time they get to the show their priorities change and they let those things go because it’s no longer as important to them. And then, that’s when their skating starts to develop. I just worked with Jeremy Ten, and he was awesome. I’m not a fan of a bent skating leg entrance into a spin, it’s very Oksana Baiul. I asked Jeremy ‘can you stretch and turn out the free leg as well as point the toe on the three turn entrance to the spin?’ And he said, ‘anything that will make me be better’. He’s totally open to feedback. I think being in the show is going to be great for his growth as a skater. It’s great to see skaters who have had a solid competitive career who still want and strive for more in their show career, I saw it with Chris Mabee, Joey Russel and many others.
FSF: Ice shows are glamorous and a wonderful experience for many talented skaters! Being in the ice show allows you to have whatever experience you want. You are in the driver’s seat of your own career. You can grow and develop as a skater and performer. You can travel. You can use it as a launching pad to do choreography, be a line captain, performance director, manager and maybe even venture into production. It's not The Golden Age anymore, when skaters like Cathy Steele wore couture dresses of hand beaded velvet and fox fur, but it can be glamorous.
FSF: It would be great if skaters who are training now could realize that they can strive to be a show skater, not everyone has to train to be a competitive skater. Chris: Doug Mattis and I talked about this a while ago. Years ago I was teaching in Orlando for a little bit and we wanted to start a skating school that had different curriculums, so that you would take the competitive stream, you would take the teaching stream, and you would take the show stream. So each stream led you to a different career in skating. One could lead to the other, you could do them in tandem, whatever, but that was our ultimate goal. You would cross-train everybody. And at a certain point you know that you’re going to be this level of skater.
46
I've been fortunate to have skated in some great shows like Broadway On Ice, when people see that show on stage in a beautiful theatre they are blown away...usually saying ‘why isn’t there more of this? Why isn’t this on TV? How come the world doesn’t know about this stuff?’ In show skating there is a place for all types of skating. Yes, the scene has been changing but if you get to skate great work that you love, it makes everything worth it and that is always glamorous.
figureskaterfitnessmag.com
In show skating there is a place for all types of skating. Yes, the scene has been changing but if you get to skate great work that you love, it makes everything worth it and that is always glamorous. 47
FIGURE SKATER FITNESS
WINTER 2017
48