Ever have a sucky skate?

Yeah, felt just like this.  Image credit: north wapiti blog.

Yesterday I stunk out the house.  Probably the fact that I was nursing a late winter cold didn't help.  I burned a couple hours of use or lose leave in the hopes of getting a confidence boost before my next evaluation in two weeks.  Well, it was "nothing doing" in the confidence boost dept.  Elements such as my up 'til now reliable forward pivot were simply not reporting for duty.  I did manage to stagger through several Waltz jumps and hacked out a couple of miserable looking half flips but I probably should have gone home and had a beer.  Even my usually pathetic but at least semi-presentable two foot spin was missing in action.  I was left shaking my congested head and wondering WTF?  Where did all the progress that I experienced last Friday go?  Madam Skating Director skated by in between coaching private students and said "just remember a bad session on the ice still beats working--it happens, but if you have three bad sessions in a row then you need to figure out why".  Hopefully I'll get some of my Mo Jo back before Thursday's lesson and won't have to go soul searching.  Two lessons are left in this flight of group lessons.  After that I'll have four weeks to get over the top of FS-1 before they melt the ice for annual maintenance over May and June.  Will I put it off?  Stay tuned.

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

Clearwater Ice Arena revisited

I was down in the St. Petersburg, Florida area two weekends ago for a boat race.  As was the case last year I took my skates along for the ride.  Last year I got up early and dropped in on an early  morning free style session.  This year before going south I searched the arena's web site in vain for that same FS session.  It was missing in action.  I did note a couple of public sessions, one of which was scheduled from 8:30 to 10:00 pm on Friday.

Now maybe last year I wasn't fully awake but this year the arena seemed a little down on it's heels.  The interior walls badly needed a fresh coat of paint and perhaps that's in the works.  Outside I noticed that the signage was little different and the exterior of the building was undergoing a major revamping.  One had to enter the arena via a side door which took one into the rink proper rather than the lobby.  Since I'd been there before I remembered how to get from the rink to the lobby in order to buy my ice pass.  That was a good thing because signs directing patrons to the lobby were small and easy to miss.

Once out on the ice most of the above didn't matter.  Ice is ice.  The typical Friday nite date crowd that can be found at any ice arena was out in force.  Basically there were the hockey kids whizzing around, a coach and several mid-level free stylers practicing in the center circle, teenagers skating in groups and/or stopping in the middle of traffic without any rhyme or reason.

I got in a bit of useful practice which was a good thing in as much as I was missing both a lesson and a power stroking session back home.  The other thing I noticed was that the rink seemed smaller than I remembered from last year--I really must have been asleep on my skates then!

Will I pack my skates when I return next year?   Probably.  The construction will probably be completed by then and hopefully the arena won't seem so drab.  I wonder if this rink has changed hands or perhaps management since last year.  Can any reader comment on this?

One positive difference between this year and the previous one was that upon my return to home ice I didn't break any bones!  The more I skate other venues, the more I come to value my home rink.

A visit to the Flyers Skate Zone

Your diarist played ice tourist back on the Sunday after St. Valentine's Day.  We were at the Jersey shore and my home ice at Bowie was off limits due to a hockey tournament.  As is the case of most busy Sunday afternoon publics, this session was fully loaded with the usual cast of players:  hockey boyz skating fast, against the grain of traffic, and well beyond their skill levels; parents carrying (!) small children while attempting to skate with their running mates careening about unsteadily taking pix with a cell phone; teens alternating between skating arm in arm, 6 abreast or standing 6 abreast stopped in traffic; peeps insistent on cutting through the center circle just as you are winding up for a jump; and finally, other teens pretending to be ice monitors with about the same disdain that Claude Rains musters in Casablanca .  Diaristdaughter and I took that all in stride and got in two hours of mostly forward skating without killing anyone.  For me the part I disliked the most was that after the mites hockey game, which preceded the public session, the rink management shut down two of the three banks of lighting, leaving just the center string on.  This created odd shadows and dark areas through out the rink.  Kinda reminded me of pond skating at dusk but without the rustic charm.  But beggars can't be choosers and even at $8.00 (roughly double the price of a similar public at home) it was better than not skating at all.  Why so costly you might ask?  Basically because they can get away with it.  Since the Skate Zone opened back in 2000, several older nearby rinks in Ventnor City, Vineland, etc. have closed leaving the Skate Zone as the only game in town.  No doubt they have frequent skater options and quieter mid-week public sessions that would reduce both the cost and the roar of the crowd but one wonders if they turn off even more lights when the skating population is just a handful.  Perhaps I'll answer that question this summer when I'm on vacation back in this area.  My next bit of ice tourism takes place towards the end of this month when I go down to St. Pete, Florida for a boat race.  My motel is only a few blocks from Clearwater Ice Arena and although they've done away with the 6am free style session that I dropped in on last year, they do have a Friday night public session that agrees with my timetable.  How can I resist?

Notes from my St. Valentine's Day lesson

Do you take notes after a lesson?  I've started.  I went to Office Depot and bought a little spiral bound note book to jot down nuggets of coach wisdom.  Tonight's lesson focused on my poor wandering Waltz jump.  As I recall, coach Mike emphasized the following points:

1. I need more follow through with the free leg during the take off stage.

2. Upon landing I need to be mindful of keeping my left shoulder and arm forward.

3. Upon landing I need to point my free leg toe more to keep things tidy.

Beyond that, he showed me a refined way to set up for the jump:  enter via a LFO3 then into a couple back XOs, then step around and jump.  Yes, yes, I know.  All this is fairly cut and dried for the aviators in the audience but for a geezer skater it's worth revisiting all this and freshly re-ploughing this particular furrow.  I wonder how much practice I'll need to actually have an elegant Waltz jump in the tool box rather than the one that looks like a drunk jumping out a saloon window two steps ahead of the law?

After I had enough of that we next looked at my inside pivot and two foot spin.  The main focus was for me to make a conscious effort to keep my weight on the heel of my right skate for the push part of the inside pivot.  Beyond that it's all a blur.  Although I go out on boats frequently, I can only do a couple of spins before things get a bit swarmy and I need to do something else--so note taking was a bit lax on this element. 

So, that's tonight's report.  For the up coming three day weekend I'll be over on the Jersey shore.  I'll take my skates and hopefully get to be an ice tourist at the Flyer's Skate Zone in Atlantic City.  Until then, don't eat too much Valentine's Day chocolate--it kills those jump take offs...

--Ta

Wiggle room and misc.reports from the ice.

When I last checked in, I was moaning about how my laces go slack after 30 minutes or less of ice time.  At that point I tried waxing the laces to see if they'd hold better.  The short answer is "No", at least the way I did it--dragging the laces around the stump of a Christmas candle several times.  That didn't do diddly squat.  Additionally I've tried replacing the stock Jackson insoles with yellow Super Feet brand insoles; I've swapped out the stock Jackson laces for Riedell laces; I've tried different socks and combinations of socks; I've had the boots remolded; tried different lacing techniques; tried skating with and without the silipos gel tubes I usually wear to prevent ankle chaff.  I may have done other stuff but with so many variables I've probably forgotten some.  The bottom line is that I still have to come off the ice after skating briefly and adjust the tension of the laces.

Super Feet insoles.  Did they make a difference?  Maybe a small improvement, or maybe it's just wishful thinking after spending money.  At any rate Super Feet didn't entirely fix the problem.

Now, while I was trying different socks and combinations of single vs double socks I realized how limited the choices are for male skaters in a sport which is top heavy with female participation.  Women figure skaters have a number of options from which to choose--tights, trouser socks, knee socks, short socks etc. of varying thickness, materials and texture.  Men on the other hand do not have that range of foot coverings to pick from.  Even thin dress socks are too thick and squishy and also tend to roll up the malleolar ankle sleeves which I put on before socks.  While sorting through my alternatives during the loose lace trouble-shooting period I noticed my wife's thin trouser socks and stole a pair.  They worked so well going over the silipos malleolar ankle sleeves that I had diaristwoman go and buy me several pairs of my own.  I've since been told that many male skaters raid their wives hosiery department to obtain skate appropriate sockage!  When getting my boots remolded I wore a pair of these without the maleolar sleeves to get the tightest fit possible.

I wonder what all the other manly men are wearing this season?  Diaristwoman says she's good with this as long as my adoption of women's underwear begins and ends with trouser socks.

So where does this leave me?  I've become resigned to my fate and I simply need to be disciplined to show up at the rink early enough to put on the skates, do squats and stomp around in them for 15 minutes and then untie/retie the laces once more before stepping out on the ice.  I suspect that my feet warm up the boots which causes them to expand and in turn that stretches the laces to the point where I'm aware of a sloppy fit and reduced "blade feel". After the second session of tugging on the laces I always have more lace to deal with after tying the bow knots so I know it's not my imagination. 

Final thought:  I think when I go to buy the next pair of boots I'm going to insist that the boots are sized to my left (smaller) foot, with the notion that if that size pinches my right foot then I can have the right boot stretched.  It's probably easier to stretch a tight boot than it is to get a loose one to behave.