Figure Skater Fitness FALL 2016 by Figure Skater Fitness

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING FIGURE SKATER FITNESS

VOLUME 2 • ISSUE 4 • OCTOBER 2016

Recipe

FOR OPTIMAL RECOVERY HORMONAL IMBALANCE & PERFORMANCE

TRAIN FOR YOUR SEASONAL PEAK Pre-season In-season Post-season Off-season

BALANCE SKATING With Your Social & School Life

KICK START

the season with these cardio and core training drills

ALEX & MAIA SHIBUTANI STAY FOCUSED ON TRUSTING THE PROCESS

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FIGURE SKATER FITNESS

NOTE FROM PUBLISHER

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 EDITOR Dawn Drummond-Hill SENIOR EDITOR Kristen Piche CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Christian Bonin Stephan Potopnyk WRITERS Charlene Bailey Ricky Boudreau Meghan Buttle Becki Cosford Brandon Crowe Lauren Downes MSPT Dave Drake Rebekah Dixon Emily FitzGerald Karlee Gendron Dr. Judy Goss Kristen Piché Signe Ronka Calea Souter Garnet Suidy

The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries. Available in March

FIGURESKATERFITNESS JULY 2016

www.edeaskates.com

DESIGN/LAYOUT Envinion

HAPPY 1 YEAR ANNIVERSARY TO FIGURE SKATER FITNESS MAGAZINE! I want to thank all of our readers, supporters and everyone involved with the magazine in the last year.

would like to dedicate this issue in memory of my long time skating coach Ellen Burka. She passed away last month at the age of 95. Ellen coached many great skaters including, Toller Cranston, Karen Preston, Elvis Stojko, Dorothy Hamill, Petra Burka, Tracey Wainman and many more. She was a skating legend, but most of all my long time coach, friend and biggest mentor. Ellen was very excited when I was telling her about launching this magazine last year- she said “Finally the kids will have more knowledge of off ice training.” Welcome back skaters, coaches, and parents to another amazing year of training. As the skaters settle back into school, they are also getting ready to go into competition mode. I hope you all had a great summer and an even better off-season training.

I hope you were able to use some of our tips from the off-season issue to get you started for the new year. I’m so excited about this pre-season issue. We have so many experts writing for us, giving us in depth knowledge in all areas of training. This issue we are spotlighting USA ice dancers, Maia and Alex Shibutani, twotime World medalists, the 2016 Four Continents champions, two-time (2011 and 2015) NHK Trophy champions, the 2009 World Junior silver medalists, and the 2016 U.S. national champions. They were members of the US Olympic team and competed at the 2014 Winter Olympics. Find out their off ice training habits and how they plan to strive for success this season.

your h t i w k c Good luining skaters! tra

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

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FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

WRITERS CORNER

Our Writers Train the Mind

Nutrition Insider

CSCS, PTS, BA, NCCP 3

Dave Drake

MindBody Performance Coach

Becki Cosford is a former Canadian Pair figure skater. She is Precision Nutrition certified and highly knowledgeable and experienced in nutrition and exercise for women. She is a graduate of Toronto’s College

of Dental Hygiene and leads a fitness lifestyle. She follows her passion of empowering women to lead healthier lives through online coaching programs.

Karlee Gendron

Rebekah Dixon is a Mind Body 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 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.

Dave Drake is the owner of Blade Runner Skate Service located in Coldstream B.C. and has been specializing in figure skates and blades over the last 25 years. Being a former skater, Dave understands what it takes for a proper fitting,

blade mount and sharpening for all brands of skates and blades. Dave has worked with beginner to International competitive skaters from BC and Alberta. For further info contact blade_runner@telus.net

CTI Professional Co-Active Coach Founder of Yummy Mummy Life Holistic Health Coach dōTERRA Wellness Advocate

I began my academic career at the University of Manitoba studying Food Sciences, where my culinary and nutrition interests flourished. After many injuries due to sport, I started to research holistic nutrition, the Paleo Diet and general nourishment of food. After seeing dramatic positive transformations within myself, I realized how food is far more than just fuel. I want to empower and educate people with nutrition and help others enjoy the social, health and creative aspects of food and cooking. @karleegendron

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 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, Asso-

ciation 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.

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-to-be 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

B.A., B.Ed. Skate Canada Trained Figure Skating Coach Founder of Skate to Soar

FIGURESKATERFITNESS OCTOBER 2016

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 in figure skating. Kristen

was a national competitor and has her Senior Competitive Pairs skating test. Her experience as an athlete and educator moved her to create Skate to Soar, a goal setting method that supports figure skaters in elevating performance through

Ph.D.

Valentina is a researcher at the Department of Mechanical Engineering at University of California, Davis. She received her Bachelor and Masters of Science in Biomedical Engineering from the University of Bologna (Italy), and pursued her doctorate degree at the University of Verona (Italy). During her doctoral studies Valentina designed and performed different research projects on figure skating injuries and performance: she investigated the factors that are correlated with an increased risk of developing overuse

injuries in ice figure skaters, and performed biomechanical testing of new skate designs. She is currently developing new tools for the assessment of the performance of figure skaters. Valentina is herself a passionate amateur skater, particularly fascinated by the science that is behind this sport. She believes that by understanding the laws of physics and motion dynamics present in this sport, skaters and coaches can learn how to observe, analyze, and correct errors in performance.

MSPT

Lauren Downes is a licensed physical therapist with a Masters degree from Boston University, a professional figure skating instructor, competitive skater, and off-ice strength and conditioning coach. Since the year 2000 she has developed strength and conditioning programs for figure skaters from the recreational to national and junior strategic planning, challenging pre-conceived limitations, and skating with a mindset of possibility in order to reach full potential. Kristen offers powerful goal setting workshops in figure skating clubs as well as personal goal coaching. You

As a certified pro trainer, Brandon has over 10 years of experience in coaching physical fitness and nutrition, and has helped hundreds of people achieve their fitness goals. Brandon’s areas of focus

include: functional muscular assessment and advanced strength training, body composition transformations, and resistance training for lean muscle development.

www.flexafit.com info@flexafit.com

Lauren Downes

In The Spotlight Kristen Piché

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.

Valentina Campanelli

Calea Souter

Dr. Judy Goss I am Karlee Gendron, a 25 year old natural food enthusiast, outdoor lover and elite cross country mountain bike racer. Born and raised in Winnipeg, Maniotba, I came from a social family that revolved around good food and sport competition. I 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 me around the world which has also fed my passion for food, food history and research.

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

national levels. It took many years of hard work, numerous injuries, a college education, and countless hours of trial and error to get to that point. Lauren currently trains skaters in the Hartford, Connecticut and western Massachusetts areas. To inquire about training sessions or an individualized evaluation, email Lauren at lauren@sk8strong.com

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

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Garnet Suidy

Brandon Crowe

Signe Ronka

Skaters Corner

Rebekah Dixon MSc, CPC

Becki Cosford

Fitness Insider

Injury Prevention

Garnet is a strength and conditioning specialist and resident off-ice instructor at the Toronto Cricket Skating and Curling Club. He has worked with athletes of all levels from beginners to Olympic and world champions. Garnet spent years competing at national and international level competitions and is currently studying to become an Osteopathic Manual Therapist. He has been fortunate enough to travel

Glamour

Meghan Buttle

Ricky Boudreau Make Up Artist

MSc.PT, BSc.KIN, FCAMPT, CGIMS, Sport Diploma (SPD)

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 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).

across the globe to experience and study many different styles of training techniques and movement. He believes that engaging and challenging the body and mind in as many ways as possible is key to a healthy, well-rounded athlete. Garnet holds certifications in Pilates, bodyART and yoga therapy and is currently studying Osteopathic Manual Therapy at the Canadian Academy of Osteopathy.

After retiring from competitive skating, Ricky enjoyed a very successful show skating career. In 2004, Ricky became a makeup artist, working with M.A.C cosmetics. Ricky’s body of work includes the Opening Ceremonies of the 2010 Winter Olympic Games and many Fashion runway shows including D2Squared, Oscar de la Renta, Greta Constantine and Marchesa. He has also worked abroad at New York Fashion Week doing shows for Badgley

Mischka, Nanette Lepore, Tim Coppins, MM6 Maison Martin Margiela and Jeremy Scott. He has created competition makeup looks for both Joannie Rochette and Miki Ando. He has worked with multiple celebrities and public figures such as Dame Shirley Bassey, Deborah Cox, Chantal Kreviazuk, Shawn Mendes, Kreesha Turner, Kristine W., Platinum Blonde, Jacob Hoggard, Jessi Cruickshank and Dan Levy.

Charlene Bailey

Emily FitzGerald

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.

A former competitive singles and pairs skater, Charlene is the founding owner and Director Creative of her own design company based in Toronto, Canada. Specializing in competition wear for skaters, she also consults with athletes to establish an overall ‘look’ tailored to each of their individual performances. Since officially launching her business, Charlene has worked to develop garments for skaters’ very first competitions right up to pieces for World

and Olympic competitors. Bringing aspects of haute couture to the ice, believing that every garment should make a statement and have a red carpet feel. Charlene also holds a double major in Kinesiology & Exercise Science and Health & Society and is a registered Skate Canada coach. charlenekbailey.com @charlenekbailey (insta & Twitter) www.facebook.com/charlenekbailey

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Table of Contents Fitness Insider 8 Building Strength and Explosive Power

in male figure skaters

9 Periodization Training guidelines 10 What makes a jump successful? 12 The 3 Keys to your pre-season plan In The Spotlight

18 The Shibutanis talk of their strength on and off the ice, a strength that starts with family ties.

ABOUT THE WRITERS

Fitness Insider Workouts

Train the Mind 28 Finding Balance between life inside and

outside the rink

29 Play big to Achieve big

Achieving Big Goals Starts by Playing Big in Practice

30 Team Building We all need to do it! Nutrition Insider 32 Nutrition and Recovery

for Figure Skaters

33 Chia Seed Pudding

Recipe and Directions

Glamour 35 High-End Fit & Function For

Your High Performance Training cb. The latest fashion line for figure skaters!

Skaters Corner 39 Feel Good = Perform Better 40 Buying Figure Skates 101 41 National and World Champion synchro team

A lesson in Coherence

42 Understanding The Jump Harness

Injury Prevention 24 Estrogen Dominance and 4 Natural Ways to

Balance Your Hormones

26 Recovery Understanding the simple science

behind what your body needs to recover after training and how to do it!

FIGURESKATERFITNESS OCTOBER 2016

What can it do for you?

p33 Chia Seed Pudding Recipe and Directions figureskaterfitnessmag.com

FIGURESKATERFITNESS JULY 2016

FIGURE SKATER FITNESS

FITNESS INSIDER

BUILDING STRENGTH AND EXPLOSIVE POWER IN MALE FIGURE SKATERS BY: BRANDON CROWE

ver the past couple of years quad jumps have become commonplace in male figure skating. Due to the impressive evolution in this sport it is important for male skaters to develop more strength and explosive power than ever before. Off-ice training is an essential part of developing the skill required to achieve complex elements on the ice. Training as little as three times a week under resistance can significantly improve levels of strength, power, flexibility, and overall athleticism. Some trainers may suggest to stay away from weights, and only do plyometric (explosive/jumping) type movements, while others may recommend circuit training, Olympic lifts, kettlebells or crossfit. The truth is, many different training modalities can elicit results. The question is, which is best at producing injury free results for your individual needs? If a skater is new to resistance training, I typically start them on a program revolving around body-weight movements, focusing on maximal muscle contraction. If somebody can’t perform a movement properly using their body weight, they have no business adding load, complexity or explosive power to it. As a beginner, the best exercises for most individuals are the squat, lunge, push-up, pull-up and dip. Starting out with body weight only, initiate the working muscle, and squeeze through the repetition for 4 slow and controlled seconds on the way down (eccentric or negative) and contract through the muscle for at least 2 seconds on the way back up

FIGURESKATERFITNESS OCTOBER 2016

(concentric). Feel what it’s like to have your muscle under tension for an extended period of time. When you can do 3 sets of 10 perfect repetitions, then you have earned the right to add additional load and explosiveness to the exercise. For example: body weight squats and lunges progressing to dumbbell or barbell squats and lunges, push-ups progressing to bench press and military press, adding resistance to your pull-ups and the addition of other “rowing” type exercises, adding resistance to parallel bar dips and other exercise variations. As these movements are perfected, depending on the individual, I may add in some Olympic type lifts like the deadlift, military press, clean, clean and press, and plyometrics. In closing, never assume that a particular exercise or machine must be good for you without consulting a professional trainer. It should be individual specific. What is good for one figure skater isn’t necessarily good for another and strength training without the guidance of a certified coach can increase the likelihood of injury and problematic performance.

PERIODIZATION Training guidelines

t is important for a skater to organize his or her skating season into time periods, such as offseason, pre-season, in-season, and a rest period. A skater’s off-ice training program may differ in each phase of the season. It is impossible to develop the same training season for every level of

, COMPETITIVE SKATER NATIONAL CALIBER:

REST PHASE, JANUARY-FEBRUARY: Rotate strengthening circuits 2x/week. Plyometrics completed every other week, 1x/week. Cardio/aerobic exercise 20-30 minutes, 1-2x/week

skater, as some skaters’ seasons peak at regionals, others peak at nationals, others skate recreationally, and others may compete in open competitions year round. Below are some recommended office training periodization schedules for different types of skaters.

Note that every skater, no matter what level, should perform flexibility exercises year round at least four times a week to maximize muscle elasticity and flexibility. Taper your workouts in the 1.5 weeks before a competition. Do not perform plyometrics one week before a competition.

OFF-SEASON, MARCH-JUNE: Rotate strengthening circuits 3-4x/ week. Plyometrics 1-2x/week. Cardio/aerobic exercise 20-30 minutes, 2-3x/week

*Can decrease cardio if skater is completing multiple program run-throughs on-ice.

PRE-SEASON/SUMMER TRAINING THROUGH SEPTEMBER: Rotate strengthening circuits 2-3x/ week. Plyometrics 1-2x/week. Cardio/aerobic exercise 20-30 minutes 1-2x/week.

COMPETITIVE SKATER, TRAINING FOR REGIONALS:

ADULT SKATER, TRAINING FOR REGIONALS/ NATIONALS:

INSTRUCTIONS FOR CIRCUIT ROTATION, PLYOMETRICS, AND CARDIO REMAIN THE SAME AS ABOVE.

Training seasons differ as follows: Rest phase: November-December Off-season: January-May/June Pre-season: May/June- August In-season: August-October

Training seasons differ as follows: Rest phase: April-May/June Off-season: June-December Pre-season: January-February In-season: March-April

figureskaterfitnessmag.com

BY: LAUREN DOWNES

IN-SEASON, OCTOBER-NATIONALS: Rotate circuits 2x/week. Plyometrics 1x/week. Cardio: none off-ice. Complete program run-throughs per training program.

LOWER LEVEL SKATER OR RECREATIONAL SKATER: SINCE A DEVELOPING SKATER DOES NOT HAVE A SET TRAINING SEASON, IT IS IMPORTANT TO CONTINUOUSLY BUILD STRENGTH TO REACH POSSIBLE GOALS OF BECOMING A REGIONAL OR NATIONAL SKATER. Cardio recommendation: 1-2x/week of 15- 20 minutes. FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

FITNESS INSIDER

What makes a jump successful?

Figure 2. Takeoff angle. To compute this angle we need to define a line by connecting the center of mass points (i.e theoretical point located generally on the hip area, where we can assume that all the mass of the skater is concentrated) found on the skater right before and after takeoff. Next, we compute the angle between this line and the horizontal. For any velocity of the skater, the maximum jump length can be achieved using the optimum takeoff angle of 45°. However, this does not apply when the skater level at takeoff is different from the level at landing (e.g. if the skater bends his knees after landing).

PHYSICS AND BIOMECHANICS OF FIGURE SKATING (Part 2)

BY: VALENTINA CAMPANELLI, PH.D.

are not as impressive. In the previous article, (July 2016 issue) we discussed how to generate jump height through the generation of vertical velocity. In this article, we are going to discuss the

In order to be successful a jump has to be both high and long, because high jumps without any length are insipid and long jumps without any height

Figure 1. The horizontal and vertical velocities of a skater during a jump are analyzed separately because they are independent from each other and only vertical velocity depends on gravity while the horizontal velocity remains constant throughout the jump. After an incorrect landing, often skaters have less horizontal velocity than when they takeoff, and this is because when skaters land incorrectly they create friction with the ice which

will work against the horizontal velocity (like how gravity works against vertical velocity). To sum up, we can say that the vertical velocity will determine how high the jump will be and to some extent how long the skater will be in the air, while the horizontal velocity will determine (among other factors) which length the skater will move horizontally across the ice during that flight time. The total velocity is computed as:

HOW CAN A SKATER MAXIMIZE THE JUMP LENGTH? To maximize the length (or distance) of a jump, a skater needs to be able to generate not only vertical velocity, as it was for the height of the jump, but also horizontal velocity at takeoff which

IS THERE SOME OTHER FACTOR THAT AFFECT THE LENGTH OF A JUMP? 10

physics behind the length of the jump and how to maximize both the height and length of the jump (Figure 1).

FIGURESKATERFITNESS OCTOBER 2016

is the speed at which a skater propels forward across the ice. Jumps should land and flow out with nearly the same horizontal velocity with which they took off. Skaters that land correctly will not lose significant horizontal velocity after landing. In the last article, we explained how vertical velocity depends on gravity, so that gravity acts on the skater throughout the jump to pull him

down toward the ice, thus reducing his vertical velocity and jump height. In contrast, horizontal velocity does not depend on gravity because gravity only acts in the vertical direction and not in the horizontal direction. Since there are no other forces opposing to the skater when jumping, the horizontal velocity at takeoff is the same from the instant of takeoff through the landing (Figure 1).

Vertical and horizontal velocities are not the only factors that affect the length of a jump. Another important factor is the takeoff angle (also known as projection angle among jumpers of other sports) which is the angle that the skaters make with the horizontal when they take off from the ice (Figure 2). One of the

best known ‘results’ of the science of mechanics is that the optimum projection angle for achieving maximum horizontal length is 45° (Figure 2). This is very simple to understand if we look at the following equation to determine the length of the jump:

Figure 3. The trajectory of the jump (shape of the parabola) changes with the value of the takeoff angle. At 45° we have the widest parabola. If the takeoff angle increases above 45°, the height of the jump increases but the length of the jump decreases. For example, with a takeoff angle of 90° the jump will be the highest possible but with no length at all, so we would land in the same position from where we took off. In the same way, if the angle decreases below 45° both the jump height and the jump length will decrease.

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Where V is the total velocity (which includes the vertical and horizontal velocity components) and is the takeoff angle. Sin(2 ) is a number that can go from 0 to 1 depending on the value of , and because in order to have a greater jump length we want sin(2 ) to be as high as possible (which is 1), this happens when 2 =90° =45°. Hence, in order to generate the optimum jump length a skater should increase his speed (both horizontal and vertical) and by trying to achieve an optimum takeoff angle of 45°. To see how the jump length and the jump trajectory changes depending on the takeoff angle and velocity, look at Figure 3.

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

The 3 Keys to your pre-season plan

he preseason is the toughest time of year in terms of training demands. The drive that is required of athletes

during the preseason is substantial so in order to make the most of your efforts, it is essential to have a plan. The plan you make with your coach is a key part of a

BY: GARNET SUIDY

successful season, and in the preseason, that plan should involve three fundamental areas of focus: Volume, variation and rehabilitation.

Volume “One more”, “Last one.” Never take these words at face value when they come from the mouth of a figure skating coach. There will most certainly be another one, or two...or 10. Repetition is key for creating consistency in

FITNESS INSIDER WORKOUTS

FITNESS INSIDER

technique. The preseason is the perfect time to increase the volume of that repetition because once an athlete starts competing at the important events their focus should be on peak performance rather than building technique or

strength and endurance. Development occurs with experience, and experience is a product of repetition. The work you do in the preseason is the training you rely on when the time comes to lay it down in competition.

FIGURE SKATER BOOTCAMP This issue, Figure Skater Bootcamp focuses on conditioning and core training.

Variation The combination of focus, balance, strength, agility, and endurance are so unique to figure skating that it cannot be replicated. That’s why involving a variety of movements and training, on and off the ice, is key to improving performance. One of the most valuable

training formats I use with athletes is bodyART. BodyART combines all of the essential elements for a strong figure skating body by using functional movements inspired by pilates, yoga, chi gong, martial arts, dance, primal flow, and others. It allows athletes to

push themselves to the optimal level without increasing wear on the body, and to build dynamic strength and stability to prevent injuries and improve performance. Most importantly, it’s fun! Enjoying your training makes it feel far less like work.

Rehabilitation Allowing your body the time it needs to recuperate is what holds a training program together. Without proper rest and nutrition, the likelihood of injury increases and the benefits of training decrease dramatically. Proper recovery involves 8-10 hours of sleep per night, maintaining a balanced and consistent diet, and spending time doing things that are not related to figure skating. Ample time for rehabilitation allows

FIGURESKATERFITNESS OCTOBER 2016

the body to accept that much more stress, allowing the body to adapt and successfully manage the demands of training. Overtraining occurs once an athlete has reached past their peak levels of physical and mental performance. Learning to listen to your body is fundamental in knowing the difference between productive pain and destructive pain. You only get one body in this lifetime, so treat it well.

Excellence is art won by an training and habitu ation. We d o not act rightly bec ause we ha v e excellence , but rather virtue or we have those beca use we hav e ac rightly. We are what w ted e repeatedly do. Excelle nce, then, is not an act of wil l but a habit. Aristotle

Conditioning training benefits:

Core training benefits:

1 Improves energy output on the ice

1 Improves balance training

2 Improves stamina

2 Improves in air position

3 Improves conditioning of the heart to pump more blood and flow of oxygen to the muscles

3 Improves posture on and off the ice

4 Increases lactate threshold

5 Improves energy transfer

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4 Improves stability

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

Bosu Lateral Shuffle Have one foot on the Bosu, while the other foot is on the floor. Pushing into the Bosu, the skater will hop laterally to the other side of the Bosu. Repeat this exercise to the other side again. To make it more challenging, hold a medicine ball. Repeat the lateral shuffle for 1 min for a total of 3 sets. Note: Make sure the skater pays attention to the placement of their foot on each landing in order to prevent injury.

Cardio Drills

Skipping with High Knees Have the skater skip for 2-3 minutes straight with high knees. Take a break for 1 min and then repeat again 2-3 times.

1 Box Toe Taps with Medicine Ball Use a box that is about 12-18â&#x20AC;? in height. The skater will start with one foot resting on the box with most of the weight in the standing leg on the ground. Then have them jump and change feet, lifting the other foot up to the box. The skaters arms are raised above the head. Perform a series of 100 toe taps. To make the exercise more challenging, use a medicine ball appropriate to the skaters strength, while performing the exercise. Repeat this exercise 3 times with a 30 second rest between.

FIGURESKATERFITNESS OCTOBER 2016

Tuck Jump + Long Jump

Have the skater start in a squat position. They will then jump into the air tucking their knees to their chest. From the landing, have them leap forward, pushing their hips through to generate power. If there is limited space, have

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the skater turn around and repeat in the opposite direction. If the skater has more space to work with, set up 10 cones and have them repeat the exercise leaping to each cone. Repeat 10 reps, 3 sets with a 30 second rest between sets.

Cardio Drills FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

Core Training 1

FITNESS INSIDER WORKOUTS

Core Traning 2

Plank Leg Extension

Dead Bug Start by lying on the back with the knees up at 90 degrees and the arms raised straight to the ceiling. With control, lower the opposite arm and leg, while maintaining the opposite side in the starting position. As the skater

progress to a heavier weight based on the skaters strength. Note: a certified instructor should be present when performing this exercise using weights. This exercise will help stabilize the core and prevent back pain for skaters who may have some hyperextension of the lumbar spine.

Reverse Plank Leg Raise Starting in a reverse plank position, lift one leg up, while keeping the hips lifted. Repeat 20 repetitions on one leg and then switch legs. Try 2-3 sets of this exercise. This exercise focuses on strengthening the back, gluttes, hamstrings and hip flexors.

Difficult Variation Bird Dog Starting in a plank position, the skater will raise one arm up and the opposite leg back and parallel with the floor. From this position, the skater will come

lowers the arm and leg, make sure they maintain a strong core throughout the entire sequence (the lower back should not lift off the ground at any time). Try doing this exercise with counts of four on the way down and up. If you want to make this exercise more challenging, try adding a small weight at first and

Skater starts in a plank position and raises one leg off the floor and parallel to the ground. From this position, the skater will extend the leg. Repeat this sequence for a total of 20 repetitions per side and then switch legs. Repeat 2-3 sets. This exercise will help stabilize the core and hips.

FIGURESKATERFITNESS OCTOBER 2016

into the centre bringing the elbow to the knee. Note: the skater should work on being parallel to the floor with the hips as the movement comes in. The idea is to stabilize the core and hips with little lateral movement on both eccentric and concentric movements. Repeat this

exercise for 10-20 repetitions on both sides for 3 sets. If the skater is unable to maintain good technique on the difficult variation, have them begin with the basic bird dog. Check out Figure Skater Bootcamp YouTube Channel to see how it is done.

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FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

eigning U.S. ice dance champions, Maia and Alex Shibutani garnered an exceptionally rewarding 2015-16 competitive season, winning the National and Four Continents titles, as well as the World Championship silver medal. They contribute their achievements to their coaches, enduring work ethic, and their unique partnership as siblings. We had an inspiring chat with the brother and sister team to find out more about their physical and mental training strategies:

You had a very successful year last season, how did your training change coming out of 2014-15 going into 2015-16? Alex: We’ve always been really hard workers and appreciated the process of what goes into making sure that you’re ready to perform in competitive situations. We’ve been with our head coach, Marina Zueva for a long time and we’ve always planned how we want to continue to push ourselves forward and develop. And to be more specific about training, we definitely trained harder and smarter with full perspective last year more so than any other year and I think that comes with experience. It also comes with being with the right coaches and the people that really understand that every team and every athlete is different. So we really had a plan that was tailored to us and I think it worked really well. Maia: It was definitely a lot of collective work. Last year it felt like we matured a lot. Since our first Olympics in 2014, we’ve gained a lot more experience and we knew a lot more about what we wanted to do with our skating. So that combined with the work of a lot of the great people that we have the pleasure of having help us everyday, whether it’s Marina, or Massimo Scali, Johnny Johns or the other people that we seek out has really started to all come together and we’re really excited going into this season.

FIGURESKATERFITNESS OCTOBER 2016

IN THE SPOTLIGHT

What types of off-ice training do you do? Alex: We spend a lot of time on the ice. I know that it varies per discipline and it varies per team, even in ice dance. Last year we probably spent more time on the ice on a day-to-day basis than we ever have in our career. When it comes to off-ice training we have separate routines because, again, Maia is very different from me. For cardio we both do elliptical. As far as other things, Maia does hot yoga. Maia: It also depends on what programs we’re working on for the season, there’s a lot of dance classes that happen. But because we spend so much time on the ice, a lot of what we do to supplement that has to be really focused for what will apply to that season. For example, last year we worked with Cheryl Yeager for our Short Dance and she’s an incredible ballerina, so we’ve been very fortunate that our off-ice is very tailored to making sure that we are our very best on the ice. Alex: Yeah, and I think for off-ice training, typically when you think of dance classes, off-ice training is different from dance classes but for Maia and me it’s really one and the same. We’re training the esthetic of our programs, we’re trying to develop skills that suit the style that we are performing that particular year and at the same time

you’re getting stronger, you’re building muscle, you’re developing muscle memory, and so the dance classes that we do and the professionals that we work with from outside the skating world really incorporate

our off-ice training. And I think I would also loop in recovery into off-ice training as well. We can only be strong on the ice if we’re training our bodies to recover, and take care of them.

What are your goals for this season?

The

Alex: I guess our goals have always been the same. Last year we accomplished a lot from a results standpoint; we won our first National Championship, winning Four Continents, and medalling at Worlds again is very exciting, but I think the mind-set that we’ve taken into this season and into the next couple of years heading into the Olympics we know that there’s a lot of room for us to improve. We want to be the best skaters and team that we can possibly be and we know that we have the group around us to make that

happen, while also exploring other worlds and other options. We’re not complacent; we’re never going to sit still. We love this sport, and we love learning and growing and every experience that we have blends into our process. And then stretching ourselves in some ways to really test our limits and grow, because we’re not happy with just doing what we’ve done before. In order to show progress and in order to be the best you have to constantly push yourself. Maia: Our goal and our intention remains the same and it’s always been that way and I think that we’ve been very lucky because with Marina’s experience when we were younger she instilled a lot of perspective. To a certain degree, you can only have perspective once you’ve had experiences and I think we’re at the point where we’ve had experiences and we’ve been through some more challenging times. But we’ve really learned that if we trust the process and continue to strive to be our very best that will be what’s most rewarding at the end of the day.

How do you prepare mentally for competitions? Maia: Again, I think that’s something that we’ve developed a lot throughout our career. We’ve been mentally preparing for competitions since our first competition. Alex: Being mentally prepared goes hand in hand with being physically prepared, and the experience factor. We never go into a competition thinking that things have to happen a certain way for it to be successful. Every situation is different,

Shibutanis Talk of their strength on and off the ice, a strength that starts with family ties. figureskaterfitnessmag.com

BY: KRISTEN PICHÉ

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

photo credit: Stephan Potopnyk

You were talking about staying consistent and sticking with your workout even when the motivation isn’t there, how do you stay motivated during the times that it isn’t there naturally?

every competition is different, anything can happen. Over the course of our now 12-year career, we’ve had a lot of events where surprising things have happened. Maia: You definitely learn that you can try and think things through as much as you want or try and be as prepared as possible but it won’t always go how you expect it will go. So it’s having that ability to handle any situation that makes you a great competitor. Alex: And when you’re working with someone else and working within a team, it is how strong you are as a unit, how familiar and comfortable you are with each other communication-wise because you have to be able to react to certain situations. For example, the Zamboni could break down before your practice or

FIGURESKATERFITNESS OCTOBER 2016

before your competition and your schedule is totally thrown off, you could leave your costume at the hotel and you’re rushing before you have to compete. Alex: Yeah, we’re trying to make great use of the time and the access to ice that we have. From talking to friends in other disciplines, I think that dancers do spend more time on the ice because

What are your top 3 tips for staying in top shape? Maia: Being consistent is really important. That’s a tip that I would say is definitely one of my three. Because it doesn’t matter if you decide that you’re really motivated on the first day of the New Year if you don’t go to the gym or you don’t train the

following few days after that initial rush of “oh I’m dedicated to something”. So being consistent with your training and your workout is what leads to being in top shape and successful. Alex: Number two would be nutrition and recovery. Making sure that you have the energy, whether it’s the food that you’re eating and when you’re eating it, and getting enough rest. Maia: Because no matter how consistent you are, if you aren’t getting enough sleep or if you don’t have the correct amount of energy, there’s no way you’re being as efficient with your energy or time so that you can be in the best shape of your life. Alex: Then, number three is being bodyaware. That’s something that comes with experience.

Maia: You can only be in top shape if you know how to monitor your body and are able to adjust your plan. Alex: I think if you talk to many athletes, they tend to prioritize certain competitions throughout the year. You’re not going to be in top shape at the beginning of the season. If you have that understanding, it’s about setting goals and keeping a schedule that will lead you to better accountability and better performance when it really matters. I guess when we hit Nationals, Four Continents and World Championships, that’s when we want to be in top shape. But we don’t want to stay in top shape after Worlds. It’s having a schedule and knowing your body and what it takes for you personally to get there and stay there.

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Alex: I totally relate to waking up in the morning and feeling tired and sometimes it’s hard to roll out of bed and get to the rink early in the morning. For us, motivation really isn’t something that we run into. That’s not a hurdle for us, as far as “how do we trick ourselves into trying to get to the gym” Maia: And maybe that comes back to the strength of our relationship, we have the same goals so when you’re working in a partnership rather than what I imagine it’s like when you’re just working by yourself, there’s that communication and that support system where when one person is tired you can encourage your partner. And with the group that we have around us, it’s all just positive energy. There’s always focus on us moving forward and improving. Alex: Yeah, we get our motivation from each other. We have enough experience where we know that hard work pays off, so there’s no harm in putting in... Maia: Everything you can.

I THINK THAT REALLY SHOWS THAT YOU’RE DOING SOMETHING THAT YOU’RE MEANT TO BE DOING. IF YOU LOVE IT SO MUCH THAT YOU DON’T LACK ANY MOTIVATION. Alex: Yes, it’s about having commitment. We know that this is what we want to be doing. If you’re committed to doing something, that means that you’re in it with the good and the bad. We’ve stopped expecting to have perfect training sessions all the time. The point of training is to get stronger, and you can only get stronger if you learn from adverse situations. Anyone who’s competitive wants to be good all the time, but being able to accept and understand to… Maia: Embrace the challenges and learn from them, that’s how you get stronger and that’s how you can be even better. FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

IN THE SPOTLIGHT

Photo credit: Stephan Potopnyk

How do you manage balance between skating and life outside of the rink? Alex: I guess one of the things that’s been great for us is that as we’ve worked to expand our skills and reach new levels with our skating, we’ve been able to work with people and travel and seek out the types of experiences that we think will help us get to that new level. So it does mix things up from the typical daily grind of training. For example, when we travel to Switzerland to work with Stephane Lambiel, or we travel to Toronto to work with Jeff Buttle, or we go to L.A. to work with dancers on the floor to help us with our program. That is all really geared toward our skating but in the experiences of being with people off the ice, it’s not skating all the time. Maia: And also spending time with people that do something that’s different from you, but are pursuing it with equal vigor, for example, the dancers that we’ve been working with are absolutely incredible and being able to be with that energy mixes it up from when we’re more at the rink in the Fall and the daily grind. Alex: We’re lucky that skating gives you that fulfillment in a lot of different areas. There’s physical and personal achievement, the athletic side of it, the artistic and creative side of it. In a way, when I watch the Olympics I have a lot of respect for people who compete in sports where they’re just

FIGURESKATERFITNESS OCTOBER 2016

trying to improve their time by a tenth of a second or a hundredth of a second and that is their measure of success. We have a very well rounded sport. So you’re not just constantly looking to get stronger, you’re looking to diversify your skillset in a bunch of different ways.

Can you describe your most memorable moment from last season? Alex: It’s a three-way tie for me and they are for different reasons. Winning our first National title was extremely memorable, sitting in the kiss and cry after. When you’ve executed your program and you’ve performed it, you’ve created a special moment that is filled with all those hours of work, training and preparation. You’re not just completing an exercise or checking the boxes, when you’re able to accomplish that, it’s a really special feeling. And being with our coaches who are in it with us everyday, that was very special to receive our marks and to win Nationals. By the same token, Worlds was an exciting experience, competing in the U.S., in Boston where we had a lot of support and goodwill but also just the momentum that we carried through the entire season. It was a way for us to celebrate the work that we had put in and we really enjoyed the moment. Maia: We knew at Worlds that we had worked so hard throughout the season.

We skated last in the entire Dance event, so to be able to end our season with an exclamation point was very special. And then probably the third one is the Grand Prix Final, for us, not every moment is based off of happiness; in between the Short Dance and the Free Dance, Alex got food poisoning, and that was our first experience where he was so sick and he really didn’t get a lot of sleep. At the morning practice he really wasn’t able to warm anything up, so of course not just as his partner, but as his sister I was extremely concerned about his well-being. We weren’t sure if we were going to have to withdraw from the competition but I think in Alex’s mind he always knew he wanted to go out and perform and do his best. It was a big test for us; it really tested our trust with each other. He had so much grit in that moment. We skated a great Free Dance in front of the crowd in Barcelona and it felt really special because it wasn’t just competing well under the perfect conditions, it was us rising to the occasion and trusting each other and our training and that was really rewarding. It could be said that it was a bit of a turning point because you’re not always ready to be under those circumstances and come out OK. And it felt like we came out way better than OK and that was one of the biggest mental tests we’ve ever had. And since then, it feels like that just allowed us to be even more confident in how we can compete.

FIGURE SKATER FITNESS

INJURY PREVENTION

Estrogen Dominance and 4 Natural Ways to Balance Your Hormones BY: EMILY FITZGERALD, ND

Here are three ways in which estrogen dominance could be explained:

1 2 3

s a young figure skater, I did not understand much about my hormones and how they were directly affecting my ability to train and perform. Feeling your best to give it your all on and off the ice can be a challenge. For any female athlete, understanding the impact of

FIGURESKATERFITNESS OCTOBER 2016

hormonal fluctuations is an important aspect to consistent performance. Let's chat about the hormone estrogen. This hormone, involved in reproductive health and bone health can often be tipped off balance and can be the reason we experience many symptoms such as tender breasts,

Low Estrogen Low Progesterone High Estrogen Normal Progesterone Normal Estrogen Low Progesterone

What are the symptoms of estrogen dominance? PMS (from moodiness to bloating) Headaches (especially pre-menstrual) Ovarian Cysts Breast Swelling Thyroid Issues

So, let's use foods to help! Making a conscious effort to include the following suggestions will have a HUGE impact on the health of your hormones and ultimately you! Liver Support: Your liver works hard. It is key to eliminating excess hormone from the body. Dandelion Greens, spinach, eggs and beets are great foods to incorporate daily to keep the liver healthy and strong. Make sure to eat 2 servings of brassica vegetables per day. The Brassica vegetables include: broccoli, brussel sprouts, and cauliflower to name a few. They contain special ingredients called indole-3-carbinol, which are very important in helping the liver metabolize your hormones. More Fibre: We all need fibre to eliminate estrogen from our bodies. I recommend between 35-40 grams of fibre a day. In addition, fibre helps regulate blood sugar and reduces the impact of stress on your body. The best

Weight Gain Anemia Heavy Periods Irregular Periods

way to include more is through vegetables, fruit (pears and apples), and chia or flax seeds. Add 2 TBSP of ground flaxseed to your morning smoothie. This will pack in 4 extra grams of fibre! Support Your Good Gut Bacteria: A set of good gut bacteria, your microbiome, produce essential enzymes that helps eliminate estrogen. Add fermented foods like sauerkraut and kimchi. Go Organic (Skin Care Too!): Have you ever considered what your total body burden of toxic chemicals is? We are now discovering that low level accumulations of toxins are harmful for the body. Synthetic estrogen-like compounds, called xeno-estrogens, not only increase your total estrogen, they are not easily broken down by the body and are stored in our fat cells. Minimize your exposure by choosing organic foods, reducing your use of plastics (especially food wrapped in plastic) and cleaning up your beauty routine. Remember, those delicious smelling shampoos and moisturizers may be full of a cocktail of chemicals!

painful cramps or mood swings. Estrogen Dominance refers to conditions that can be affected by estrogen. It could mean excess estrogen, but it can also mean an imbalance in the amount of estrogen to progesterone.

figureskaterfitnessmag.com

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

INJURY PREVENTION

REC VERY BY: MEGHAN BUTTLE

Understanding the simple science behind what your body needs to recover after training and how to do it!

ow that the competitive season is among us, no doubt all skaters out there have felt an increase in the intensity of both their on-ice training (more run throughs!!) as well as higher intensity during off-ice workouts. When you are training most days of the week, how do you ensure your muscles are recovered and ready to train again the following day. This concept of recovery becomes extremely important when there is an upcoming competition. You want your muscles to be full of energy and not feeling fatigued during the dayto-day grind of training and that your

body is fully replenished prior to each competition. Warm-up is something that is becoming habit among skaters however, warm-down and recovery are not as routinely practiced. Our muscles need energy in order to perform. Depending on the intensity of the training session, whether on-ice or in the gym, the muscles can use different processes to fuel our muscles. In higher intensity activities like skating, our muscles use stored glycogen or glucose from food as energy. When we train and use this energy system, we not only deplete our glycogen (energy) stores but the

process by which we convert glucose to energy leaves a byproduct called lactic acid behind which can hinder muscle performance. There is a direct correlation between the intensity and duration of an activity and the amount of glycogen depletion and lactic acid production. In order to recover and be able to train again the next day, we must replenish those glycogen stores and help to remove the lactic acid that was produced during the workout. There are a number of strategies that we can use to achieve this.

Active recovery/warm-down is defined as low intensity activity used to help clear lactic acid from the muscles, replenish energy stores and thus enhance recovery. It has been shown to aid in recovery much more than a passive recovery (sitting down after your session) because it is dependent on increased circulation Examples of active recovery/warmdown are light jogging, cycling, skipping or even repeating your warm-up exercises. Passive stretching to help with flexibility and to return muscles to their resting lengths can also be incorporated into the active recovery/warm-down process. The active recovery/warmdown time will be dependent on the duration of the exercise but usually ranges from 5-15 minutes. Immersion tubs/contrast baths help to improve recovery by increasing circulation via dilation and constriction of the blood vessels, which can help to clear out the lactic acid. If there is an injury to the muscle, the cold tub can help to reduce the amount of inflammation that occurs thereby helping the recovery process. There is no specific protocol at this time however, generally skaters will immerse themselves into the cold (2-10 Ë&#x161;C) tub for 1 minute followed by the warm tub for 1 minute and repeat this cycle 3-4 times. Intense training can cause a prolonged elevation in muscle tone or tightness. It can also cause trigger points in the muscle which impairs how the muscles function. Massage/soft tissue release can help to reduce tension in the tissues, increase circulation to help reduce lactic acid and increase muscle flexibility. Although massage might not be feasible after every training session, some techniques such as the foam roller, myofascial stick or pressure balls may help to achieve the same results. Some of the most important components in recovery are

FIGURESKATERFITNESS OCTOBER 2016

figureskaterfitnessmag.com

proper hydration and nutrition as well as adequate sleep. After skating a session with multiple jump attempts and long program runthroughs, most of the glycogen stores in the body have been depleted and thus they must be replenished by ingesting carbohydrates as close to the completion of the workout as possible. Protein after a strength workout is also important to help with muscle repair. Even in an ice rink, sweating occurs during a session. Replenishing fluids, as well as electrolytes, in the body are crucial for muscle performance and recovery. General fatigue and muscle fatigue can be an indication of overtraining and inadequate rest. Sleep is important to help the body recover and return all systems to their baseline so they are ready to perform again the next day. A minimum of 8-10 hours of sleep a night is recommended as well as a daily nap when possible. You should not need an alarm to wake in the morning and you should wake up feeling refreshed. This is a good sign that you are getting enough sleep.

The skating season can run from summer events starting in July right up to and including Worlds or World Team Trophy in April. It is a marathon not a sprint and thus we must do everything we can to help our body recover from the dayto-day stresses in order to make sure you are training and performing at your optimal level and help to prevent injury by overstressing fatigued muscles and joints that have not recovered from a previous workout. FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

TRAIN THE MIND

FINDING BALANCE

Play big to Achieve big:

Achieving Big Goals Starts by Playing Big in Practice

between life inside and outside the rink BY: KRISTEN PICHÉ

BY: REBEKAH DIXON, MSC, CPC

uggling skating and school or work while ensuring you spend quality time with your family and friends can often feel demanding. Figuring out what to prioritize and when is essential to avoid burnout. You can fit all that is most important to you in your life with strategic planning. Here are a few tips to help you navigate skating and life balance:

Determine what fuels or depletes you: Evaluate the activities and interactions in your life to find out whether they drain you of energy or if you feel recharged after them. Monitor your feelings following daily events to help you establish your priorities. Physical exhaustion is one thing to handle, add in emotional exhaustion and you’re headed for burnout, injury, and setback. As you bring more attention to your energy levels you will start to develop a well-defined set of personal values. Write down these values, they will help you set clear boundaries, making decisions on what to prioritize and when to say “no” easier.

t is that time of year again where you sit down with your team and start dreaming

Set goals in various areas of your life: Setting goals in skating while leaving out other significant aspects like school, family, and even fun can potentially make your skating goals less effective and stress inducing. This is because they will carry more weight than when your aspirations are spread among other domains in your life. You are more likely to enjoy and trust the process of your goals if you can relieve some of the stress that is caused by a narrow focus on one part of who you are. According to Psychology Today, happiness fuels success, not the other way around.1 This is not to say that there will be an exact balance of focus across all areas of your life at all times. It will feel more like a wheel that turns as your focus shifts from one category to another. One or two areas at a time may be given more attention than others. Then as you complete tasks and objectives the balance will shift to where and when it is needed.

Write your goals and goal tasks into your schedule: Once you have a clear set of personal values that keep your energy tank full and goals that you want to achieve in several areas of your life, give yourself a deadline for when you want to accomplish each one. Breakdown each goal into numerous small steps, or “goal tasks” and give each of those a deadline as well. Plot your goals and tasks into a day planner, agenda, or digital calendar with notifications. Our brain likes directions and strategy so we naturally feel more balanced after making a plan. Having a goal coach is a great way to help prioritize and stay on track with your goals, challenging your preconceived limitations and holding you accountable to what you set out to achieve.

Halonen, Susanna M. “Happiness is a Choice (And a Pretty Smart One): Here is How to Make it” Psychology Today, Sussex Publishers, 30 Jun. 2016, https://www.psychologytoday.com/blog/the-path-passionate-happiness/201606/happiness-ischoice-and-pretty-smart-one. Accessed 29 Aug. 2016. 1

FIGURESKATERFITNESS OCTOBER 2016

Identify the Excuses

up incredible goals for your competitive

When you think about doing more run-

season! Who doesn’t love the excitement

throughs, what thoughts come up for you? “I

of brainstorming all the possibilities right?

don’t want to do that”, “I am too tired”, “there

This is a great exercise! It gets you into a

isn’t enough time”, “too many skaters on

positive mindset, sparks your motivation and

the ice”. These are all excuses that we use to

provides incentive to work hard.

validate why we can’t do what we need to do. Remind yourself of your goals. Write them

The only downside is that if you don’t have

down, post them on your wall, talk about them

a plan of action that includes you getting

to your coach, parents, and friends. Ask your

uncomfortable in practice, practicing in

coach or parent to be your accountability

ways you don’t always want to practice

partner. Report to them at the end of the day

and digging deep in the ‘self-discipline’

how many run-throughs you completed. The

department, those dreams will remain

accountability of having to report to someone

dreams instead of becoming reality. Your

may push you to get the job done, but

everyday practice must reflect your goals.

ultimately the motivation has to come from you.

Big Goals means Playing Get Comfortable Big in Practice! Stepping up your game or playing big refers to

Practicing program sections without the

you pushing yourself to practice more of the

music can be another great way to train the

things you don’t want to practice. For skaters

program as long as you are not scrimping on

that typically means doing more run-throughs

the sections. True sections must include the

of the program. Now, because I am a former

spins and footwork, not just the jumps! There

skater and coach I can completely relate

are many ways you can divide your program

when you are telling yourself to do another

into sections. The rule of thumb that I use with

run-through and your mind is saying, “I don’t

my skaters is, as soon as a section starts feeling

wanna”! As a Mind-Body Performance Coach

good and you aren’t dreading it, it has become

for figure skaters I will tell you that typically

comfortable and it is time to change it! Be

the practice that brings out the most aversion

creative and think of all the ways that you can

for you is the practice you probably need the

break the program into sections and practice

most.

these over and over again.

So, let’s break it down and see if we can make this a more enjoyable experience for you! figureskaterfitnessmag.com

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

TRAIN THE MIND

TEAM BUILDING we all need to do it! HERE ARE 5 THINGS WE ALL CAN DO:

BY: JUDY GOSS

f you were to ask most people what it takes to excel in sport, the obvious answer is physical talent and skill. Don’t get me wrong, I completely agree with them but as most athletes know that it takes more than the physical skill. There is also a psychological or mental component. When you involve a coach and perhaps a partner into the equation, you soon realize that communication and cohesion factor in as well. As someone who works on a day to day basis with athletes and coaches who are consumed

with increasing their capacity to perform at the highest level, I am often confused by their reluctance to accept the fact that a healthy relationship and effective communication are paramount to success. As a dance or pairs team, I think that skaters can certainly relate to the fact that when things are working well, generally partners are listening, providing clear technical feedback, being positive, enjoying working hard and able to maintain their focus. All these factors have nothing to do with physical skills and abilities and in fact really takes no real skill to do.

Debrief training and competition – take time regularly to sit down and review what went well, what needs to be improved upon or changed and what is the plan moving forward. I find that when things are going well, we tend to just assume that it should happen. Since good training and competitions are the things we want to repeat, we should take some time to examine what could have influenced the positive outcome.

Take time to chat about other things besides skating – how is school going, did you watch the latest episode of Bachelorette, did you sleep well last night? Knowing the person that you skate with on a day to day basis helps build the relationship and also communication.

Do something outside of skating together – yes, I know that you are busy with training, off ice, dance classes, physio appointments, etc. but doing something that is just plain fun, is good for you.

Don’t let it fester – if there is something that is bothering you, address it. Don’t let feelings build up and realize that sometimes if you are mad or annoyed, you start to act differently which can then create other feelings and thoughts. Now, remember that there is a little bit of an art to choosing the appropriate time to address things. For example, not in front of others and giving yourself a few hours to cool down and formulate your message.

Speak for yourself - when you start off a sentence with “you” it tends to put the other person on the defensive. Try to start your sentences off with “I feel”, “I think” or “I need”.

FIGURESKATERFITNESS OCTOBER 2016

Do we need to work at and cultivate relationships and our ability to communicate, for sure! Is it hard? Yes.

But it is doable!

FIGURE SKATER FITNESS

NUTRITION INSIDER

NUTRITION & RECOVERY FOR FIGURE SKATERS BY: BECKI COSFORD

ecalling many great skating memories, I can’t help but think about what I would give, in exchange for the knowledge I presently have on proper nutrition. As a long-time pairs figure skater with many ups and downs in my career, my experiences have molded me into the woman I am and which I am grateful for. Although nutrition was always a priority, I have to admit I wasn’t always doing it the best way. So I understand how for many, meal planning and preparation are abstract, unclear and

challenging. Athletes often go wrong by restricting calories and mistakenly believing, that calories from proteins, carbohydrates and fats are equal in their effects. While it is true, that 100 calories is a 100 calories, in actuality, calories from each macronutrient have different effects on blood sugar, muscle repair, fat storage, hormone production, as well as many other chemical reactions and energy production in the body. I now coach nutrition and health and I encourage clients to maintain an open mind, educate themselves

and practice patience when adopting new habits and attitudes towards food. Staple foods from my past included high-glycemic snacks like crackers, sugary yogurts and low-nutrient dense vegetables including cucumbers, celery and lettuce. Unfortunately, these were commonplace among skaters and current clients. The purpose of this article is to cover and describe the fundamental macronutrients in nutrition and offer tips that are building blocks for creating flexible, wellstructured and sustainable meal plans.

THE MACRO WAY: PROTEINS, CARBS AND FATS

avocado egg toast

A nutrition plan based on macros is an adjustable, accurate and simple way of tracking food intake that can be compared to the weights of a scale at your doctor’s office. First, he/she slides the heaviest weight across (proteins), followed by the lighter weights (carbohydrates and fats) to balance out the

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counterweight. Most importantly should be the inclusion of protein. In Greek, protein means, “of prime importance”. This should be your nutrition-priority and depending on your age, gender, activity levels and goals, can vary from 20-50% of your total calories. To ensure recovery and a healthy, lean body, make sure protein is included in every meal! For very active individuals, carbohydrates are vital for energy and act just like the fuel in a car. If you’re running on fumes, you’re not going to go very far. My favourites, especially after a workout, are complex carbohydrates such as oatmeal, Ezekiel bread and bananas. With soft foods, I mix in a scoop of vanilla protein powder. This way I optimize my recovery and send proteins and sugars into muscles cells, that aid in maintaining a lean body composition. Fats in proper amounts are important

in production of hormones and the absorption of nutrients. Three main categories of fats are saturated, monounsaturated, and poly-unsaturated, which should be equally consumed in your diet. These great sources of fat should be rotated to ensure a balance and include butter, avocados, coconut oil, fatty fish (salmon, trout, sardines, mackerel), fish oil, nuts and seeds. I have found that nutrition is highly individualistic and varies greatly between athletes. While nutrition should be an important priority for athletes, it should not become a cause of anxiety or stress. Being concerned and prioritizing about what you put into your body is a good habit and that’s a part of being a serious athlete. If feelings of worry or guilt associated with food become common, a potential problem may be on the rise. If that occurs, then a consultation with an experienced nutritionist or even psychologist may be a wise idea.

Fuel Your Training understanding an athlete’s nutritional needs BY KARLEE GENDRON

aving a strong nutrition game is based on three things; Fuel, Recover and Building a nutrition

routine. Tackling new skating routines, harder jumps and carrying out intense strength sessions in the pre-season, requires adequate macronutrient intake (carbohydrates, proteins and fats). Carbohydrates provide muscles with energy and they replace depleted glycogen stores after a hard workout. If leanness is the goal, consume the bulk of the days carbohydrate intake 2-3 hours prior exercise, during exercise and within 30 minutes of the workout completion. Carbohydrates are absorbed and readily converted to energy or stored as fat if we are not utilizing them. Excellent carbohydrate examples for pre and post-workouts include; sweet potatoes, squashes, fruit, vegetables, and rice. During exercise stick with a higher glycemic carbohydrate so they are absorbed

and converted to energy faster. Try dried fruit, rice bars or homemade date bars. Protein is a large factor in aiding in recovery, and for providing essential amino acids to help repair damaged muscles and rebuild tissues. The faster an athlete can recover, the stronger they can be in consecutive days in preseason training. Choose lean meats, fish, nuts, and eggs. If you can tolerate dairy, choose higher fat options as there are less additives. Fat is vital for our cell membranes, digestion, hormones and it is the body’s primary source of stored energy. Choose coconut oil, ghee, grass-fed butter, olive oil, avocados and nuts. Remember to keep it simple! Eat natural whole foods. Below is a great example of a fast, portable post-workout meal for proper recovery

Chia Seed Pudding DIRECTIONS ¼ C Chia Seeds 1 C Almond/Coconut milk 1 Tbsp Almond Butter 2 Tbsp Coconut Flakes 1 Peach ¼ C Dried Cherries 10 Almonds or 1 Scoop Protein Powder 1 Tbsp Honey Carbohydrate: 96g Protein: 22g Fat : 38g Calories : 720cal figureskaterfitnessmag.com

In sauce pan, combine chia seeds and almond milk. Bring to a boil and simmer for 5 minutes

Once the seeds have opened and gelled, stir in protein powder if desired and remove from heat

Add toppings; almond butter, coconut flakes, desired nuts and dried fruit

FIGURESKATERFITNESS OCTOBER 2016

FIGURE SKATER FITNESS

GLAMOUR

High-End Fit & Function For Your High Performance Training

The latest fashion line for figure skaters!

BY CHARLENE BAILEY

s the competitive season gets underway and the days begin to get shorter and a little cooler, we find ourselves heating up our off-ice training program. If you’re looking for motivation, Canada’s up andcoming figure skating brand, cb. has launched its first Official Training Wear collection for Fall 2016. Constructed from high intensity, antibacterial, climate adaptive fabric, designer Charlene Bailey (pictured right) notes that all pieces in her onand off-ice collections are developed from years of skating experience, meaning she knows that skaters want to feel good and look good while training! Anchored upon the brand’s Signature Mesh Calf pant (available for onand off-ice) featuring its one-of-a-kind waist banding, each piece in the collection focuses on the importance of line and aims to give skaters the support and comfort they need to train at the highest level in preparation for their competitive season. Shorts and pants by cb. are available in natural and highwaist options and the Official Training Wear Sports Crops can be worn as sports bras as well as paired with highwaisted bottoms for stylish coverage with increased climate adaptability. All fabrics are handselected by Charlene herself and each and every piece by cb. is proudly handmade in Canada.

FIGURESKATERFITNESS OCTOBER 2016

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MakeUp: Ricky Boudreau Hair: Charlene Bailey Lashes: BLK Lash Photographer: Christian Bonin Outfit by cb. V-back sports crop, turquoise $47.00 Pick yours up at www.charlenekbailey.com

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MakeUp: Ricky Boudreau Hair: Charlene Bailey Lashes: BLK Lash Photographer: Christian Bonin Outfit by cb. Strappy sports crop, flamingo $54.00 Pick yours up at www.charlenekbailey.com

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SKATERS CORNER

FEEL GOOD TOP 6 PERFORM BETTER essential oils essential oils could be a tool for you BY:CALEA SOUTER

o it begins, the dawn of a new season. Filled with trepidation and excitement, the slate has been wiped clean, standings reset, and the story of THIS season is yet to be written. What will you do this time around to set your season apart? What tweaks, changes, or habits in your routine need revised? Success is often in the minute details, when talent just isn’t enough! Top athletes from around the world, like Meagan Duhumel, have been

seeking and using to great effect, natural plant-based methods to aid and enhance performance. Diet has become a hot button topic, but lesser known approaches such as essential oils have been gathering significant pace. Essential Oils in their purest form provide natural, safe, and effective ways to affect emotions, improve focus, increase confidence, and aid in recovery.

for your skating bag include LAVENDER: Inhale, add two drops to an Epsom Salt bath, or apply to temples to promote a good night’s sleep which is essential for recovery. Helps ease and calm anxiousness, worry, and nerves when in high-pressure situations. Heals cuts, scrapes, and chafing when applied topically. PEPPERMINT: Uplifting, energizing, and can promote feelings of selfconfidence. Diffuse to heighten focus and alertness. Dilute and apply peppermint to back of neck and spine to cool the body from overexertion. Rub clockwise on lower abdomen to soothe the digestive tract, and ease butterflies or nausea due to performance anxiety. RESPIRATORY BLEND: This blend of oils will clear the airways. Apply to chest for pre-performance that requires controlled clear breathing. PROTECTIVE BLEND: Antioxidants in a bottle. A daily drop applied to your feet for an immunity boost to keep you healthy all season. Create an alcohol free spray and use to clean pesticides from veg, germs from skating bag, and as a natural hand sanitizer on-thego.

MakeUp: Ricky Boudreau Hair: Charlene Bailey Lashes: BLK Lash Photographer: Christian Bonin Outfit by cb. Ladder sports crop, tangerine $56 Signature Mesh Calf training pant, black $120 (off-ice collection) Pick yours up at www.charlenekbailey.com

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Each Essential Oil has many benefits. They are extremely versatile, fast acting, safe, and non-addictive. The two most common and effective ways to use essential oils are by inhaling Aromatically and applying to skin Topically. Sometimes the difference is in the details. It is in doing something

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different than those around you to create a competitive edge. It’s finding ways to be in control, and stay in control of your energy, your focus, your emotions, environment, and performance. The time is now. Preseason is here. Preparation precedes excellence. What are you going to do differently?

TEA TREE: An anti-bacterial for any cuts, scrapes, or rashes. Apply topically to rid the skin of spots or acne occurring through repetitive sweating and exercise. SOOTHING BLEND: Use topically pre-performance to stimulate blood flow and circulation helping to prevent injury. Post-exercise, this is a soothing oil to ease any aches and pains from performing.

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FIGURE SKATER FITNESS

BUYING FIGURE SKATES

101 BY: DAVE DRAKE

SKATERS CORNER

General Skate Fitting Loosen the laces and pull the tongue all the way forward. Insert foot and push the toe as far as possible to the front of the boot while keeping the heel down. Check for a snug finger width (approximately ½ inch) behind the heel. Any more can cause the skate to buckle and crease at the ankle. For skaters who have stopped growing, allow no more than a pencil width, or as snug as comfortably possible. Tie firmly, stand and bend at the knees to see if the skate bulges out around the ankle area. If there is bulging, the skate may not be tied tight enough or the skate might be too wide. If it is tight across the toes, go wider not longer. Ask questions about how they feel, remember comfort is priority. Make sure skater stands with full weight on the skates and is able to walk on a rubber mat to get a good feel for them.

For the Experienced Skater

For the New Skater

Skaters should plan to try new skates on at least 2 to 3 weeks before the season starts and more than once in order to ensure they find the right skates for their unique needs. Determine whether current skates are worn down or too small. If worn down, it may be time to upgrade to a higher model to give the skater the required support for their skating level. If outgrown, it may or may not be time to go to the next level of boot depending on the size and strength of the skater. Talk with your skate shop professional about what they recommend. The process of fitting skates is different for everyone and can take an hour, or longer, to get the right fit. You should not feel pressured to buy what is on hand. If it’s not what you want, ask to have it ordered in. Do research on your own through the manufacturer’s websites and talking with your coaches.

Ask coaches or experienced skaters where to find good quality figure skates. Be prepared to spend at least $100.00 on new skates. You really do get what you pay for and it makes quite a difference in the level of support and comfort of the skater. Look for skates with “screwed on” blades rather than blades that are “riveted on”. Contrary to what some believe, skates with plastic soles work fine for a beginner. Used skates can be an affordable option, but be careful to ensure that they are not too worn down which will affect the performance and comfort for the first time skater. Take a good look at the overall condition of the skates including the blades and talk to your coach before making your purchase. If the skater is feeling pain it is often due to poor quality or incorrect size of skate. Choose a skate that is comfortable with a good blade and firm support. If a skater’s feet are comfortable, skating is way more fun!

FIGURESKATERFITNESS OCTOBER 2016

National and World Champion synchro team A lesson in Coherence Shellley Barnett is the coach of nine time Canadian national synchronized skating team champions, NEXXICE. They are also the first Canadian team to win the World Championships (2009), and again in 2015. We asked Shelley to share some of her tips on team building.

What is NEXXICE’s biggest strength as a team? The team has had the good fortune of having been coached by the renowned Anne Schelter, Annie’s Edges, over the past 10 years. A genius in understanding the intricacies of working the figure skating blade, she has instilled in the skaters a passion for effortless and fluid movement by developing strong edges, stroking and turn technique. What does the team’s off-ice training schedule look like? Do they train off-ice together all of the time? The physical demands of synchronized skating have increased with the addition of difficult lifts, death spirals, and field movements resulting in the need for increased off-ice training. The team figureskaterfitnessmag.com

trains off-ice together before and after each practice. Skaters receive cardio, strength, dance and flexibility training as a team and have programs specific to individual needs that they complete on their own time. What are some of the strategies that NEXXICE uses to develop strong team cohesion? Skaters who have been selected to skate for NEXXICE have a strong commitment to ensuring the success of the team. We set goals at the beginning of the season and revisit them periodically. All camps, on and off-ice training and social activities are organized with the goal of enhancing respect, trust and team building.

What are some of the tactics that NEXXICE practices to stay focused during competitions? Our focus in competition has always been on the performance, not on the results. We have exercises and coping strategies to manage focus and to prepare for distractions that may occur before and during competitions. What are NEXXICE’s goals for this season? We look forward to producing interesting and innovative programs that highlight the skating skills of the team as well as provide excitement and entertainment for the synchronized skating audience both at home and abroad.

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SKATERS CORNER

UNDERSTANDING THE JUMP HARNESS What can it do for you? Can you tell us how you There are two types of developed your niche as a harnesses that coaches jump harness specialist? can use - the fixed harness attached to A little over 16 years ago one of my the ceiling and the one friends teaching in the Southern California area suggested that I would that you use, the mobile be a good candidate to be a harness “fishing rod”. Can you coach. He was working with Sasha explain the difference Cohen at the time and was having great between them and why success with her training. I thought to myself “why not give it a try?” I’ll be you prefer the mobile honest it wasn’t easy at first as there was harness? no instructional manual given as to how to use the portable harness correctly. I had to develop my own technique to be able to effectively assist the skaters. I am constantly learning and trying to be the best I can be. I still wear protective gear while teaching to this day. I feel that my harness instruction is constantly evolving and I am very fortunate to work with skaters at the highest levels.

Why is it helpful for skaters to train their jumps in a harness for pre-season training? I feel that during the preseason proper repetition is required and the harness allows for the skater to practice many attempts with limited mistakes. The skater can then start to build awareness and confidence without having to make unnecessary attempts.

Both are beneficial, it truly depends on the interests of the skater. The fixed harness is appropriate for skaters that are learning jumps from the stationary stand point. It is a useful tool when establishing air position and speed of rotation. The mobile harness allows for the skaters to learn the jumps on a natural curve and with the speed that is most comfortable for them. I prefer the mobile harness as I can often sense what the skater is feeling during the jump process. I can then help diagnose any potential issues.

How effective is using a harness when learning a new jump vs. learning a new jump without the use of a harness? When used correctly the harness is a valuable tool in establishing proper axis, air position, and the correct feeling of the jump. It allows for the skater to have

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consistent repetition of the element without unnecessary attempts. The secret is knowing when the skater is comfortable trying the jump without the harness so they don’t become reliant.

What level of skater is the harness most successful for? I recommend using the harness as soon as a skater is able to rotate a full rotation, whether it is a single axel or a triple. I wish that I was given this much assistance when I skated, it would have saved me from some bad falls and repeated mistakes.

After 16 years of being a harness specialist what do you think is the key to succeed in skating? I have been very fortunate in my coaching career to have the ability to share my craft all over the world. The Cricket Club surrounds me with the world’s best coaches and skaters and I am constantly learning and evolving. There are no secret formulas to success, the most successful skaters are the ones that know how to combine passion, and hard work. I also recommend the importance of keeping balance both off and on the ice. I am so inspired by the skaters I have a chance to work with, I love what I do and I am so lucky to have the opportunity to do it everyday.

Geoff Dionisio is a world renowned

portable harness specialist who works at the Toronto Cricket Skating and Curling Club. He has had an instrumental role in the development of many skaters over the last 16 years and has worked with some of the world’s top figure skaters; most notably 2014 Olympic champion Yuzuru Hanyu, American Champion

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Adam Rippon, and is currently working with rising stars Jun Hwan Cha and Stephen Gogolev. Geoff also worked with 2010 Olympic Champion Yuna Kim. When he is not on the ice harnessing tomorrow’s champions Geoff can be found in the kitchen where he loves to cook for his family and friends.

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Figure Skater Fitness FALL 2016

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Figure Skater Fitness Fall 2016