7 minute read
The Importance of Warming-up Before Going on the Ice
By Benoit Duboscq
We all know that figure skating is a very challenging sport that requires physical and technical skills. As a result, it is very important to prepare the body before going on the ice. Interestingly, the word triple jump is also used in track and field, when the athlete has to land repeatedly on one leg during their training. To my knowledge, there is no sport other than figure skating and track and field when the athlete has to master landing on one leg. Figure skating requires speed, power, flexibility, fine motor coordination, and aerobic/anaerobic capacities. As a result, it can be very challenging to perform if the athlete’s body is not prepared to train at the maximum potential.
When I was the assistant athletic trainer at a sports medicine clinic working with a team of doctors and physical therapists, Michelle Kwan, Evan Lysacek, Timothy Goebel and many other elite skaters were coming to get treatments and train with us. I remembered that our main goal was to educate the athletes and to find ways to prevent injuries. As a trainer, I soon realized that the warm-up was one of the most important components of training to prevent injuries and improving skating performance. It was always hard to see the athletes missing days, weeks, and months of training due to preventable injury.
It should be noted that a well executed warm-up plays a role not only in preventing on-ice impact injuries, but also facilitates recovery. A good warm-up assures that the athlete has reached an optimal mental and physical state to perform on the ice, which in turn, guarantees more effective restoration processes between the training sessions. In other words, the higher the performance level, the quicker the athletes will recover.
What type of stretching is safe during the warm-up?
Since the primary aims of the warm-up are to decrease the possibility of injury and to achieve the highest level of performance on the ice, the chosen method of warm-up should best prepare the athlete during skating sessions. Dynamic stretching (butt kick, skipping, high knee run, carioca, etc.) has been suggested by many sports scientists, physical therapists, and athletic trainers as the main technique of stretching in the preparation of high speed sports and power activities like figure skating. While dynamic stretching is recommended as the main technique of stretching before high speed sports, it is important to note that a warm-up which utilizes static stretching would make an athlete stop and sit before going on the ice in which may result in decreased body temperature which is not ideal before jumping. Too much passive stretching (with the help of a partner, stretch bands, or mechanical devices) or static stretching during the warm-up might not only
Example of a “dynamic” warm-up before going on the ice:
Formula A:
• 3 minutes easy jogging
• 1 minute jumping jacks
• 20 butt kicks, 20 high knees, 6 skips and repeat
Formula B
• 3 minutes easy jogging
• 2 to 3 minutes easy jump rope (30 sec on, 30 sec off)
• 20 high knees, 20 pack pedals, side shuffles, and repeat increase the potential of injuries, but also decrease speed and power which will have negative effects on on-ice jumps and sports performance.
What are the benefits of an “active” warm up?
• To prevent impact related injuries and muscle strains
• To prepare your muscles for optimum jumping efficiency
• To help your body to recover faster for the next training session or competition
• An increase in blood supply
• Optimal mental and physical state to perform the programs
• Muscles respond more quickly and powerfully
• To improve range of motion, decrease muscle soreness, and relieve joint stress
• To improve jumping performance
• Muscle stiffness is reduced
When should skaters perform static stretches?
Static stretching is controlled, passive movement taken to the point of first resistance; once the tissue barrier is identified, the elongated muscle group is held for at least 30 seconds. This form of stretching is considered low risk due to the low force and controlled tension applied. Static stretching can be used as a warm-down (after skating activity sometimes referred to as “cool-down”) to accelerate sports recovery. Recovery is the process of returning all body systems and to prepare the muscles for the next day. A warm-down should involve a continuous decrease in cardiovascular activity like passive stretching. Re-hydrating and refueling immediately after training sessions or competitions can also help the athlete to recuperate more quickly. When excess lactic build up is removed by this activity, muscle stiffness is reduced. The reduction in metabolic wastes allows muscles to recover rapidly after sessions and competitions. Just as a good warm-up assures that the skater has reached an optimal mental and physical state to perform on the ice and can assure a faster recovery, a good warm-down, which includes static stretching, can also accelerate the recovery process as soon as the training session is over, and help to restore the athlete’s state of mind.
Conclusion
Dynamic stretching is the preferred technique when it comes to warming up. Recent studies have shown that traditional static stretching techniques do little to increase flexibility or reduce injuries when performed before a workout, in fact studies show that static stretching can have a detrimental effect on explosive movements and speed strength output. As one would expect, dynamic activities that require movement, such as running, jumping, and rotating, stress that the dynamic receptor is more beneficial when preparing for a warm-up prior to going on the ice. Dynamic stretching also includes constant motion throughout the warm-up which maintains the core temperature, whereas static stretching can see a drop in temperatures of several degrees. Another benefit of dynamic warm-up is that it prepares the muscles and joints in a more specific manner as the body is going through movement patterns during the skating sessions. It also helps the nervous system and motor ability because dynamic motions do more to develop those areas than static stretching. Static stretching decreases body temperature, which is not ideal before jumping. While many studies show the lack of benefits of static stretching before a workout, there is still much data to support the benefits of static stretching after the workout as a recovery means.
We understand that time can be challenging when your students get out of school until they get to the rink and ready to skate, but would it be beneficial to spend a small amount of time (eight to ten minutes) of a consistent dynamic warm-up before going on the ice? If this is done ritually, it could make a big difference at the end of the year. Not only will your athletes be able to perform at a higher level during sessions, but they will also be mentally and physically more prepared to reach their goals and stay healthy.
If you want your students to recover faster, prevent injuries, and jump higher, warming up prior skating might be a wise choice. It is our responsibility to educate our athletes on how to perform at their best!
Reprinted from March/April 2013 issue of PS Magazine
About the author: www.benoitduboscq.com
Benoit is a multidisciplinary high performance strength coach who has coached multiple Olympic medalists and World champions. He is part of the U.S. Figure Skating network of sports science and medicine specialists and collaborates with the United States Olympic Committee Strength & Conditioning division to serve Team USA and the USOC High Performance division.
