Figure 3 Skating Off Ice exercises to improve the performance of ...

Figure skating is a sport with more grace and skill. While most non-skaters are not aware of this and put every technical element in figure skating requires a significant amount of strength and endurance. Uncomfortable positions must be maintained for a long time, and the muscles that most people rarely use must be strong for jumps, spins and lifts that carry the audience and impressed the judges. All skaters, regardless ofAge or ability, should engage in a real off-ice strength and conditioning training program in order to avoid them the strength and stamina to perform the elements, and also to prevent accidents.

Note: be careful with the coach, your parents and your doctor before undertaking any off-ice exercises, and air conditioning program to check.

Skaters try any kind of off-ice conditioning program must build to locate their overarching goals to put together aTotal off-ice program. I would suggest three exercises in particular that, all off-ice programs, and this is for all skaters, including pairs, dance and freestyle.

1). Bicycle crunches. Like athletes in most sports, if a skater had absolutely nothing to do, but off-ice, too, except for one thing, then it would have to join the main force. Their greatest strength is what you can control the jumps, turns your heart, and maintains aupright posture in the dance steps and sequences. Try a check or Twizzle rotation without Axel core competence ? it is simply not happen.

A study at San Diego State University, has been carried out, weighted more than a dozen different abdominal exercises to increase core strength, and it was far and above the rest: the bicycle crunch. To make the bicycle crunches, lie on the floor with your abs engaged and your lower back pressed to the floor (you may need to rotateBasin in order to achieve this goal). Put your hands beside your ears (do not pull up to your neck!) And raise your legs at an angle of about 45 degrees. Move your legs with a movement of the pedals of a bicycle, while crunching into a rotary motion and touch the elbow to opposite knee.

2). Arabesque exercises. In the world of dance, gymnastics and figure skating, the arabesque is a position of common learning is necessary to support.For skaters, this is especially true when it comes to Camel spirals and spins. An arabesque most fully by the standard blade flat or spiral-shaped position of the edge of the pre-preliminary moves represented and preliminary field tests, with the leg held straight leg freestyle at or above the hips and chest 90 degrees to the leg skating .

To build flexibility and strength to hold the position arabesque / spiral, the workafter rotation, which are covered on each foot. Catch the position arabesque for a minute, while supporting himself with the wall, then another minute with the leg by a partner or a wall in between, then a minute alone supported, then another minute with his arms on the wall again. Rest 30 seconds between each position. This one-minute intervals will be difficult at first, but will improve over time and will help greatly, especially if you do, ballet orGymnastics.

3). Box jumps. For most of the spectators of the sport, is about to jump to draw big applause. If you are a freestyle skater, the jumps are usually the most difficult element of your techniques and one of the things I spend most of their time on the job training. Fully rotating your jumps, including your double, triple and, if you can pull a quad, requires an incredible ability to "hang time" to get into the air. Such as "Hang Time"primarily a question to be able to turn itself into the air with incredible force, which in turn is a matter of cut resistance.

Jump boxes are one of the best ways to increase your jumping power and the working time in the air. A basic box step is completed by jumping on a 18-24 cm high wooden box with both feet off the cuff. Exploding on the field and then explode out of the box and return to Earth is the easiest to work on your jump power.Other methods, field, jump to jump on a box, then immediately to another, higher caste, and then back to Earth. There are many variations of this exercise that will improve your bounce.

These three exercises per se are the most important off-ice training possible. Of course, like any athlete, eat well, get enough sleep, and a program of cardio and basic benefits for all skaters.

Source: http://recreation-figure-skating.chailit.com/figure-3-skating-off-ice-exercises-to-improve-the-performance-of-on-ice.html

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