Warming up to the idea...

While I can claim to be a long time racer of small sailing dinghies (started at age 11) and an off again/on again ice skater (started in my late 20s), I've never been a high level athlete in any individual or team sport.  So while I'm aware that such people routinely "warm up" before engaging in their various activities, the concept of exactly what's involved has always been hazy to me at best.  When I was younger, looking back at my experience racing boats, warming up seemed unnecessary.  Yes, the first few times back in the boats during the spring would leave me aching, but in a week or so I'd "sail" myself back into shape.  Looking back, I now appreciate that if I'd have had an off the water training program, I would have probably done better at regattas, particularly the ones with strong winds, which put a high premium of the ability to hike the boat flat at all times during those seemingly never ending legs to the weather mark.

When I returned to the ice as a rusty recreational skater I was more interested in recovering lost skills than worrying about my aging carcass.  I figured a low level skater didn't need much if any sort of warm up.  To a degree that approach worked OK.  The skills I was working on were low level.  My edges weren't deep.  Timing was unimportant.  Now that I'm a slightly higher level rec skater with an eye on competing, the light bulb is finally coming on.   I'm becoming more aware of my limitations.  Limitations in flexibility, limitations in strength, limitations in endurance.  Don't even talk to me about the increased length of time required to recover from an injury.  At my age injuries are best avoided.

These limitations are very obvious to both me and my coaches during the first 15 minutes or so of ice time.  Given that my lessons are only 30 minutes long I've become acutely aware of how wasteful it has become to step out on the ice "cold".  This little epiphany got me thinking a little beyond looking at the web site which I'd posted about earlier.  So I asked coach K. to make a few recommendations.  It turned out that many of the stretches she listed were the same or similar to the ones listed in the link above that I'd halfheartedly visited earlier.  In addition she told me to warm up my legs first by taking a short walk--advice that I'd also heard before but had ignored.  Who has the time?  I barely get from work to the lessons and sessions on time.  Clearly, to advance that excuse must be retired.  Coach K. also recommended side lunges.  I didn't know what those were but a quick visit to youtube provided an education:

 So I went for a walk, dusted off the Canadian stretches and did some side lunges.  On taking the ice I have to admit that I seemed to be able to skate smoother sooner that usual.  Wishful thinking?  I don't think so.  The first time I did a progressive using a deep knee bend, I was immediately reminded of the side lunges I'd done just a few minutes earlier.  I think this is the first time I've been able to directly connect a stretching exercise to a skating element.  The light bulb got a little brighter.

Coach K. also recommended that I go to Kat Arbour's Ice Dynamics web site and pick up a copy of her training manual.  To tell the truth, I have visited this web site in the past but have resisted buying the book or any of the paraphernalia by telling myself that all the stuff would just gather dust like most of the other self-improvement gear I've bought over the years--Solo Flex machines, Nordic Trac gizmos--great for hanging laundry after the novelty wears off.  But, since I asked her for advice I made myself look again.  Much to my shock I discovered that Kat is discontinuing the manual and instead will be offering individual training programs aimed at competitive skaters.  She still has a few copies left, so if you're like me and have been on the fence, it's now or never.  Coach K. sang praises about this manual to the heavens.  I've ordered my copy.  For your diarist there's nothing quite so motivating as the panicky notion of missing the boat...

Will this book succeed where others have failed and transform a stiff, inherently lazy old dilettante into a rubber band man on skates?  Only time will tell.  I'm hoping it will at least help me avoid hurting myself!  I also like to think that my desire to continue improving as a skater will provide the real motivation, with Kat's and Coach K's guidance helping me avoid my natural tendency of slacking off.  Having a clear goal rather than some vague notion of doing stretches because they're somehow "good" for me may by the trick I've needed all along.  Stay tuned.  Once I receive the manual and start exploring Kat's recommendations I'll give you an update. 

Stretches to improve spirals

I've got a test coming up in two weeks and my spiral, among other things, needs help, so continuing with the last post on the virtues of stretching here is a youtube video which zeros in on exercises particular to the spiral (holy-moly, is she ever flexible):

My goal is to past Free-Style 1 before they melt the ice at the end of May so if I  manage to pass at the end of this flight of group lessons (two weeks) that's icing on the proverbial figure skating cake.  In addition to cleaning up my forward spiral I've got to make my two foot spin and half flip jump passable.  I was on the ice this afternoon and made progress with both of those after receiving some great tips from a woman who skates in my power stroke class.  My spiral is almost horizontal.  I've just-got-to-(pant)-strengthen-those back adductor-muscles-(ugh)-a-little-(oof)-more... Either that or get lighter boots and blades (haha, you can laugh now).

Stretching exercises for figure skaters

Yeah, yeah, we've all heard it before.  The thing I like about these stretches is that Skate Canada

<http://www.skating-wos.on.ca/sportsci/stretch.htm>

provides a reason, i.e., an example of a skating skill which each stretch improves.  Check it out:

Western Ontario Sport Sciences Committee

Recommended Stretching Exercises for Figure Skaters

Stretching Exercises for:

Ankle	Calf Complex	Hamstring
Quadriceps	Hip Flexor	Adductors
Iliotibial Band	Piriformis	Gluteus
Neck	Upper Back	Low Back
Quadratus Lumborum	Chest	Biceps
Triceps	Forearm Flexors	Forearm Extensors

  - area stretch will be felt

Stretch	Positioning	Reason
Ankle	• Standing with one foot behind the other, • Point the foot/toes of your back leg over so that the tops of the toes are resting on the ground. • Bend both knees slightly until you feel a stretch in the front of the leg and ankle of the back leg.	• Increased ability to point the toes Example of a Skill • Better line of the leg in dance and in edge sequences • Free leg positions in landings and spirals • Field moves (pivots)
Calf Complex	A • Standing with one foot in front of the other, • Slowly bend the front leg to shift your weight forward. • Keep your back leg straight and press your heel to the ground. • Hint: it may be helpful to do against a wall. • You should feel a stretch in the calf of your back leg. B • Using the same position as above, bend the back leg to feel the stretch in the calf.	• Increased power for jumping. • Increased knee bend Example of Skill • Increased knee bend and flow in dance and footwork • Landings of all jumps • Sitspin positions • Field moves
Hamstring	• Position yourself on the side of a bench with the leg to be stretched straight in front of you and leave the other foot resting on the floor. • Slowly lean forward at the hips keeping your back straight until you feel a gentle stretch in the back of your leg. • This can also be done by sitting on the ground and reaching forward in the same manner.	• Increased ability to lift your leg higher to the front • Decreased strain on the lower back • Increased power for jumping Example of a Skill • Sit spin • Split Jumps • Jump take-offs
Quadriceps	• Standing on one leg, • Reach behind you and hold onto the ankle of your other leg. • Pull the ankle up and back until you feel a stretch in the front of your thigh.	• Increased power for jumping • Increased extension of the hip and flexion of the knee Example of a Skill • Better lift into jumps • Landings of jumps
Hip Flexor	For the right side: • Kneel down on your right knee. • Place your left leg in front of you at an angle greater than 90 degrees. • Push your hips forward until you feel a stretch in the front of the right hip (the side which you are kneeling on).	• Increased hip extension • Decreased strain on the low back Example of a Skill • Increases the flexibility on landings and in dance positions of leg extension • Layback spin positions (skating leg) Camel spin positions (free leg)
Adductors	A: Sitting Down • Place the bottoms of your feet together and allow your knees to drop out to the sides. • Gently press on your knees towards the floor to feel a stretch on the inside of your thighs. B: Kneeling • Kneeling on one knee with the other leg straight out to the side, • Point the toes of your straight leg up towards the ceiling. Slide the straight leg slowly away from you until you feel the stretch on the inside of your thigh.	• Increased leg lifts to the side • Increased power for jumping Example of a Skill • Flying camel, death drop, butterfly • Spiral • Jump take-offs
Iliotibial Band	• Cross one leg behind the other. • Bend both knees slightly so that your knees are not locked. • Bend over and reach towards the toes of the leg which is crossed behind. • The stretch should be felt on the outside of the leg which is crossed behind.	• Decreased compression of the femoral condyle and patella femoral joint • Decreased lateral pull on the patella allowing it to have better mechanics Example of a Skill • Better line of the pelvis on cross behinds during footwork • Cross foot spins
Piriformis	• Lying on your back with one knee bent to 90 degrees, • Place the ankle of the other leg on the knee of the bent leg. • Grasp around the thigh of the foot on the ground and gently pull your leg towards your chest. • A stretch should be felt in the gluteus area.	• Increased power in jumping • Balances the pelvis muscularly • Decreased tension in gluteus area Example of a Skill • Increased flow on cross behinds and connecting steps • Jump takeoff steps and fly sit spins
Gluteus	• Sitting with your legs out in front of you, • Bend one knee and cross it over the other leg. • Place your hands on/around the bent knee and pull it gently across your body. • A stretch should be felt in the gluteus area. • Do not twist in the lumbar spine.	• Increased stability of the pelvis • Decreased mechanical affects on the sacrum Example of a Skill • Increases the flow of edges because of the ease in crossovers (Balance) • Connecting steps/footwork
Neck	For the right side: • Place your right arm behind your back at the level of your waist. • Place your left hand on the top of your head. • Gently with your left hand guide your head forward until you feel a slight stretch, then into left side bending (left ear to shoulder) and then into left rotation (rotate your head to the left). • You should feel a stretch on the right side of your neck.	• Decreased tension in the shoulders • Decreased tension in the neck • Increased mobility in the neck Example of a Skill • Ease of expression with head movement and an increase in neck mobility • Balance • Layback spins
Upper Back	• Cross one arm in front of your chest, keep it at chest height. • Place your other hand on the elbow of the arm crossed in front of you and pull your arm towards your chest. • Leaning slightly forward and adding slight rotation may increase this stretch. • A stretch should be felt through the shoulder blades and upper back.	• Decreased tension in the shoulders and neck Example of a Skill • Spinning/rotation for jumps • Pair/dance positions
Low Back	• Sit on the ground, legs out in front of you and knees slightly bent. • Tuck your chin towards your chest. • Reach forward until you feel a gentle stretch in your low back.	• Decreased strain on the lumbar spine • Decreased lordosis of the low back • Increased flexibility in forward bending • Decreased strain on the hamstrings Example of a Skill • Sit spin • Dance posture
Quadratus Lumborum	For the Right side: • Stand with your feet shoulder width apart. • Let your right knee bend to allow the right hip to drop slightly. • Reach up over your head with your right arm and bend at the waist to the left. • A stretch should be felt on your right side.	• Helps to prevent pelvic muscle imbalance Example of a Skill • Increased flexibility in side bending for layover positions • Field moves
Chest	• Stand sideways about one foot from the wall. • Place the arm closest to the wall up against it at shoulder height. • Gently twist your whole body away from the wall to feel a stretch across your chest.	• Decreased rounding of the shoulders • Increased power for jumps • Increased extension of the arms Example of a Skill • Improved general posture which is pleasing to look at • Balance and stability for all skating skills
Biceps	• Stand with your back to a counter or shelf (or you can just place your hand against the wall). • Your arm should rest against or on something at shoulder height. • Bend both knees slightly to feel a stretch in the front of the upper arm and or the shoulder.	• Increased drive up into jumps • Increased extension of arms Example of a Skill • Increased in the height of jumps • Field moves
Triceps	• Place one arm over your head and bend your elbow while holding a towel or a stick in your hand. • Grab the other end of the object with your other hand by reaching behind your back. • Gently pull down on the stick or towel with the lower arm so that you feel a stretch in the back of the arm which is over your head.	• Increased extension of your arm over head • Decreases muscle imbalances Example of a skill • Lifts in pairs • Arm positions over head in field moves
Forearm Flexors	• Hold your arm out straight in front of you with your palm facing down. • Place your other hand on the palm of the hand which is held in front of you. • Pull the hand upwards so that the fingers point towards the ceiling. • A stretch should be felt on the under side of the forearm.	• Prevents muscle imbalances between the flexors and the extensors • Prevents wrist injuries when you fall onto your hands Example of a skill • Press lifts in pairs and dance holds
Forearm Extensors	• Hold your arm out straight in front of you with your palm facing down. • Place your other hand over the back of your hand which is held in front of you. • Pull the hand downwards so the fingers point towards the ground. • A stretch should be felt on the top of the forearm. • Twisting the hand slightly away from your body may increase this stretch.	• Prevents muscle imbalances • Prevents wrist injuries when you fall on your hands Example of a Skill • Press lifts in pairs and dance holds