Improve Your Figure Skating FAST! (Figure Skater Off-Ice Training | Dryland Strength & Conditioning)
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- Опубліковано 11 чер 2024
- What is the best and fastest way to improve your figure skating performance? You may have heard of or even tried off-ice training or dryland training. But do you need to do off-ice training? Are strength and conditioning really effective for figure skaters? In this video, find out everything you need to know to get started with off-ice training!
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00:00 Intro | Off-Ice Training | Dryland Training | Strength & Conditioning for Figure Skaters
03:06 Figure Skating Today vs 1970s, 1980s, 1990s
03:37 1976 Olympic Gold Medalist Dorothy Hamill
04:15 Exercise Science and Figure Skating Cross-Training
05:00 How Do I Progress Faster in Figure Skating | How to Reduce Figure Skating Injuries
07:02 Should I Take Off-Ice Training from My Figure Skating Coach?
08:25 How Do I Find An Off-Ice Trainer or Dryland Figure Skating Program?
My name is Aimée Ricca, and I’m an ISSA Certified Elite Personal Trainer (E-CPT), Certified Specialist in Strength & Conditioning (CSSC), Nutritionist Coach (CN | Pn1), and Youth Fitness Coach and Specialist (CYFC | IYCA-YFS1, YNS). I'm also a PSA Ranked and Rated Skating Coach/Choreographer. My passion is to inspire and empower you to achieve your healthy living goals - because I believe everyone deserves the opportunity to thrive!
I became a coach to help others avoid making the mistakes that I made. I've suffered injuries, been exhausted, and frustrated because I didn't have access to the right program to achieve my goals properly, I learned everything the hard way by seeking out instruction, information, and inspiration. I share my experiences so that you don't have to learn the way I did - subscribe to my channel to find out the shortcuts!
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I’m a 14 year old beginner skater, I’m gonna try as hard as I can to catch up to everyone who started at a younger age. I’m really determined 🥳
Good for you!
@@leathorimbert4528 hi! i'm 15 and just learning my crossovers. do you have any tips- like for stretching, how many times to skate per week, off-ice routines, etc? tysm 💕 i rlly want to be able to do well!!!
me too! we got this :)
My advice is to follow your coaches recommendations
same ;)
Yes! I started figure skating lessons almost a year ago and I remember just being stuck at basics. I didn't know why I wasn't progressing. And then I started mimicking the figures and moves at home and BAM! I've progressed steadily from then on, and learned about the great power of off-ice training!
Glad to hear that! It's great to mimic on-ice movements off-ice. However, off-ice training is actually much more involved in training muscle groups for strength and flexibility - it's more than training on-ice movements off the ice.
Same!!
"lack of proper nutrition"
me who just ate 6 chicken wings and a grilled cheese 😭
I did a little bit of skating when I was 18. Very little and entirely self-taught. Forward stroking, a bad T-stop (using inside edge rather than outside edge), and something that sort of looks like a really sloppy forward crossover. That was pretty much it.No swizzles. No edges. Nothing backward at all. And let's not even consider things like jumps and spins.
Years later, a lot of years later, my daughter wanted to try ice skating and I thought I'd take her to the rink a couple times to see if she was serious before actually getting her into a class. Well, I found that it wasn't like riding a bicycle. I'd lost everything I'd had previous and was starting from the beginning. And at my age (58 at the time) it was a lot harder to learn than it was when I was younger--I don't bounce like I did when I was 18.
It's been a bit more than two years now. I'm currently working my way through Learn to Skate USA's "Adult 6" level. Since I plan to go on with free skate, my coach has introduced me to a few things that aren't part of the Adult curriculum: spirals, side toe hops, and bunny hops.
I've kind of been making up my own off-ice-training as I go along. Starting with a kind of wall-squat where I do squats with my hips and shoulders just brushing a wall. This was intended to get me used to keeping my body upright. I do some basic core work--crunches in various directions. Stretching I get from another UA-cam skating coach whose sister does ballet, focusing mostly on opening up my hips at the moment (In addition to that helping with Mohawks, I want those spread eagles and think it would be really cool to someday be able to do an Ina Bauer).
I just don't have the money or time to hire an off-ice coach for regular sessions, so I put together what I can from what sources I can. I subscribed to your channel specifically in the hopes of it being another such source.
It’s unfortunately not like riding a bike! Spirals are part of the adult program - it’s in the first moves test. I have a few videos of my skaters taking it - one of them is 61! Rather than group lessons at the FS level after Adult 6, consider private lessons so that you can prepare for the moves tests.
@ I believe that's US Figure Skating tests as opposed to the "adult 1" to "Adult 6" in the Learn to Skate USA curriculum. The USFS tests start a bit higher than that in the series I was referring to.
One of the reasons I plan to continue taking the group lessons is that at the rink where I skate, the Learn to Skate classes come with access to all the public skate sessions. One public skate session costs $9. An eight week block of classes costs $149. Go three times a week and I come out ahead cost wise (and I usually go 5-6 times a week, including the class itself). I'll probably add, budget permitting, private lessons, but it just makes financial sense to stay in the classes as long as they'll have me.
Yes, that is correct - Learn to Skate is for very beginning. The U.S. Figure Skating Adult Pre-Bronze and Bronze tests are still considered beginner. However, preparing for them with a private lesson coach can help you to progress much faster!
My daughter does off ice ballet and jump class through the rink.
That nice that your rink offers it!
I’m 52 and totally agree with everything you said. Same as other comments here, skated when young and forgot everything. The fear of falling on my tail bone makes me crouch and my coach is now working on keeping my back straight when skating. My exercise physiologist is a great help in my progress. I only started 5 weeks ago and am doing swizzles etc. Now to work on my posture and keep my shoulders over toes with my back straight! ( terrified) Thank you for your vids, I am also a swimming coach and firmly believe in off ice/water training, cross training and the right nutrients with proper rest. Cant wait for more of your posts! ( by the way Australian has very little ice rinks and coaches to choose from which is such a shame)
No matter what your sport, training and conditioning is so essential! Yet, many just don't know that or think it's worth it to invest in it! Thank you for watching and commenting and best of luck to you in your skating!
I'm learning the axel and double salchow now. I've started practicing the sport off-ice recently and your video motivates me even more, thank you!
I just saw this video, very helpful. I have just started skating 3months ago.. I am 35yrs old. I have always been good at everything sport related so progressed pretty fast to level 5 (UK). I started at level 2 and spend 3 lessons in level 2, 3 and 4. I was only skating once a week but now just feel like I’m not getting the hang of the level 5 skills. Iv realised from these videos and comments that I need to practice at least 2-3 times a week as well as off ice training to be able to progress further - thank you for your info 🙏🏼
If you’re having difficulty with the skills at your current level, it can help to go back to previous skills and ensure you have them mastered. Also, working with a coach in private lessons can also support your progression.
tysm! i passed freestyle II at 21, them started travel nursing and now the coach in my new city is saying i should ho back to adult six😭😭😭😭😭😭😭 im 22 now and getting back into figure skating- this helped ao much!
Glad it helped!
I just wanted to let you know your videos are great and SO helpful! I do off ice training around 3 hours a day (morning + after school) and your tips are so helpful! Subscribed 🙂
That is awesome! I'm so glad to hear it!
So excited for the next video
I'm 50 skating again again I'm stuck.. I've learned several things but don't feel like progressing. I have a private lesson 3 adult workshop classes and I do a public skate weekly. I'm also tall 5'10" and I just recently started doing some off ice work outs and I really that's gonna be key. I want to be good so badly I've loved skating all my life...... I had the Dorothy Hammil haircut too....
Off-ice training will help if it's geared designed for skaters. Is your private lesson coach used to working with adults? On public sessions do you work on your skating skills or just go around in the circle?
@ our rink doesn't allow lessons on public sessions so we buy freestyle time for privates.... We usually work on skills... F, B cross-over, crossrolls, 3-turn, Mohawks that kind of stuff. Even when we do come to public skate I'm always working on whatever skill I've been working in classes. Oh and yes my coach does teach adults quite often most of her people are either late teens to adults in their later years.
I'm not an expert or anything, but maybe someone who's been there can offer some encouragement.
I started (restarted, actually, but might as well have been from scratch) at 58. One thing I learned is that progress can happen in fits and starts. And sometimes it can seem like you're going backward. Believe me; I've been there. At my age and in the condition I was in, in class I spent more time sitting on the sideline gasping for breath and letting foot pain (arch issues) subside. And any injury at my age simply takes longer to heal, which meant more time off the ice and that would end up being a big setback in my training.
As I got in better shape through both on and off ice training I was able to spend more time on the ice, able to progress faster and had fewer injuries with the resulting setbacks.
So hang in there. Keep it up. Do your training on and off the ice and it does get better. I have faith in you.
I got a mushroom now too, but because of yuzuru hanyu and jun hwan cha haha
This video is so informative
Im starting classes next month excited
Good for you!
Thank you so much for this! I have no rink near me so I really need off ice training
You are so welcome!
I loved this video I as a 9 year old improved a lot on ice and on my core too!
I just started figure skating at the ripe young age of 37--initially in a Learn to Skate program with my six-year-old daughter. :-) I absolutely have fallen in love with the sport (so has she!!) so we are both now working one-on-one together with an accredited coach. We (sometimes individually, sometimes together) have a private class with her 1-2 times a week and I try to get out to the freestyle skate sessions as often as possible to work on my skating. Having a lifelong history of competitive sports means drylands don't scare me, lol! I've been doing off-ice training on my own time and it really makes a difference. Namely, it's been core and plyometrics. Working on Basic 5 now. :D Not sure of goals, mostly just to do my best and maybe hit a jump one day. I already accomplished my starting goal of a spin. :-)
Good for you! It's never too late :)
i am now 67 years old wow!!! I loved to figure skate as a kid, I would skate on the pond behind our barn all day long.
As a mature woman now, who always "worked out" as a younger female, I can now easily understand how "off-ice" exercises are indispensable in becoming a good figure-skater.
I wish I had this advice as a young woman.
Now it is probably too late for me, but I would definitely encourage you young people to listen to the advice posted on this website. I've tried some of the exercises, and I can feel my muscles work, I can feel my body as it learns to balance. I will continue to do these exercises, and perhaps I'll get on skates again, and surprise myself!
Have you watched any of the videos with my adult skater, Monica? She’s 61 and came back to skating 2 years ago! ua-cam.com/video/5rAMHb88d-U/v-deo.html
Your videos are so good
Glad you like them!
I'm a younger teen (I don't exactly want to reveal my age), and I think that what you explained makes so much sense. I've been skating for about 5 years, and I have so much to work on. I'm working on Pre-Bronze dance, Pre Moves, Pre-Free skate, and I'm currently working on landing a full flip, lutz, and consistently landing a loop. I'm very good with my edges, mainly because of power and edge classes for 2 years and Pre-Juv synchro for 3. I have abandoned my jumps and spins for 2 years, and I'm going to get them down! I'm struggling the most with a strong core, controlled breathing, and centering my spins. Do you or an experienced skater have any advice?
It's best to work with a certified personal trainer and/or strength and conditioning coach that has experience working with figure skaters.
There is 4 parts of FS:
On ice special training
Off ice special training
Off ice physique training
Choreography.
These are the parts of FS training in Russia and you can't skip any of this.
That is not the case in the US. Here, there is more flexibility to create your own training program. Many skaters are just recreational.
Thankfully, my Rink offers the freestyle classes too but am still in basics, so I can't enroll in those classes or the higher level clinics. I would like to start a strength and flexibility program. I started working on stroking and the t pushes with my coach and apparently, my legs are wimps. And don't get me started on the whole "hugging the circle".
I'm a 14 year old skater and I started skating about a month and a half ago and I'm going to be in adult 4 soon in January. I have been in adult 2 for about 7 weeks so far and I've had plenty of time to master my skills. I was working with my private coach and I began working on level 3 and 4 skills but I haven't had the 8 weeks to master my level 3 skills (you can only evel up once every 8 weeks unless youre going from level 1 to 2) My coach agreed I can go up to level 4 and skip the 8 weeks on level 3. My private coach will be helping me fully master level 3 skills and helping with level 4 skills while my group coach will help me master level 4 skills. I've advanced quickly, however I'm going to be a bit behind the other skaters and will need to put in extra effort and work so I'm starting off ice training next week, I can only go to the gym once a week, and I skate 2-3 times a week, do you think thats enough time?
That's great to hear that you're starting off-ice training! I can't say if its enough time as I am not familiar with your skating. It's best to keep working with your own coach and follow their guidance. They know you and your skating best 😉
i have been skating since i was 10 but stopped at 13-14 and now i’m 17 and i feel like i look horrible while skating so i need to work on it lol
I'm sure that you don't look horrible! Work with a good coach :)
I'm 14 and I know most of my single jumps other than the axel and I want to be a national sakter so I need to push myself so that by next year I can do doubles and an axel. But I also need to push myself with school and I don't know where I am going to find the time for everything but I will push until I skate to my fullest potential and hopefully by next year I can be even 70% of national material
Work with your coach. They can help you develop a plan.
Hi Aimee! This video does make a lot of sense. I'm going to talk to my coach regarding off ice training. As of now, I'm going to the ice rink about 3 times a week for private lessons (once or twice a week), group lessons (once a week), and on weeks I only have 1 private lesson, I go an extra day and spend a long time practicing on my own. I also practice before/after my lessons on the same day. I'm thinking if it'd be productive to do 3 days of training on the ice, 3 days of off ice training and 1 "do nothing just rest" day, every week but I'm just a beginner who's trying to do tons of research on figure skating. I'm going to the gym on the days I don't go to the rink but it's more of a cardio workout (treadmill, climbing machine, elliptical machine etc). I know you mentioned it's important that there's communication between the figure skating coach and the off ice coach, but if after talking to my coach, I get my off ice training from you (I saw that you offer personalized off ice training online in your website), I'm not sure how that would work out, she's Japanese (I'm in Tokyo, Japan) but she's not fluent in English (she knows enough to get around, as she's coached many Japanese athletes in international competitions in many countries, by the Japan Skating Federation). Please let me know if you think that'd be possible! Thank you so much always for the awesome videos!!!!
Sure, it could be possible as long as your coach can communicate what they are looking for in terms of your progress.
@ Awesome, thank you so much! I'll have a private lesson with her on Tuesday, will talk to her about it and let you know!! So excited!! :)
You're welcome!
Hi. Could you recommand an off ice training link? Thank you so much!
skatewithaimee.com/off-ice-figure-skaters
Hi Aimee i know this is an old video but i have seen your videos many times on here as a former kid skater and trying to get back into it after a decade away due to chronic illness. do you have any familiarity with PEM from chronic fatigue syndrome or working with skaters with chronic illness related fatigue and pain? i think a big part of why im having so much difficulty getting back on the ice is lack of conditioning, current chronic fatigue and illness and instability from my left ankle that i broke ten years ago. im not 17 anymore and neither is my body and its hard to accept 😂 im going to email you as well but thought id ask here in case anyone else was wondering a similar thing.
I’m sorry to hear about your struggles! I’m currently dealing with some issues myself that sound similar to what you describe although not due to illness. I’ve been investigating with doctors trying to find the cause. I think often some medical professionals dismiss concerns due to age or gender instead of investigating. It’s a journey and everyone is unique.
I’m a exel beginner and I’ve been skating for 2 years or 1 year and a half ans I recently had my first competition. But when I looked back at the footage of the competition, it broke my confidence. My back wasn’t straight, I was slow, my crossovers were sloppy, my arms looked like chicken feathers, and my spiral wasn’t high, etc. I always feel like I’m good when I can’t see myself and I think it was because I was nervous. Can you tell me why this is and how to get better? Do I just need to keep doing off ice and training?
I always do critiques of competition videos of my skaters. I put them in slow motion and show them ways they can improve for the next one. Keep in mind that many skaters do not skate as well in competition as they do in practice - nerves do come into play. However, if you now know that you are a skater that competes below their practice level you can work with your coach to bring your practice level up to a higher level. Have you discussed these concerns with your coach? How did you place in the competition?
@ I haven’t brought these up with my coach yet but I will soon. I placed first in compulsory and lost the freestyle. Yes I feel as if I do better in practice than in competition.
Definitely have a conversation with your coach.
I dont have an off ice coach! We dont have that in my country sadly! Going to build a routine using videos online ….
It's not recommended that you build a routine using online videos. Too often athletes that try to do this wind up with negative results. If there is no one local near you, there are many coaches that specialize in strength and conditioning for figure skaters that offer sessions by Zoom or other remote video options.
@ do you recommend anyone specific? Do you offer those?
I do offer Zoom sessions!
@ perfect!!! I will check your website then, assuming that's where the details are
I could only find registration for on-ice classes. Would you mind sharing a link to the zoom classes page?
10000% agree - I was told by many coaches i needed to skate 5 x a week to improve, but I had times where i skated once a week, or even a few times a month, and improved SO much because I worked on my strength, stability, core, plyometrics and other aspects :) LOVE what you are doing
Well you do still need to skate at least twice a week, preferably more. Off ice doesn’t replace on-ice training.
@ absolutely - 2-3 x a week minimum, but I was able to see improvements even when I wasn't able to train much because I worked on building a solid foundation of strength and stability :)
I've been skating for 5 years and I'm only in freestyle 1. I've gone through many coaches and rinks and can't get better. My current coach has been assigning me insane hours of practice and I don't know what to do. I've been told maybe figure skating isn't for me but I don't want to give up. Any advice?
Has it been a consistent 5 years, or have taken breaks? If you take weekly lessons - consistently, it's not unusual for it to take a year and a half to 2 years to get to Freestyle 1. But, if you have taken breaks it could take longer. I have another video about how often to practice that can help you: ua-cam.com/video/0Q45LIWkP_g/v-deo.html
@ I've taken a few breaks but never for more than a month. For the first 3 years, it was once a week, and now it's 3 times a week. Thanks for the video it was very helpful.
@@Just_a_Sakura_Mochi You're welcome! Best of luck to you!
Hello! I knwo I'm kinda late, but I want to start figure skating, I am 12 years ld and just starting- lol. But, I have a question, does the weight matter? Like, do you need to weight little?? Thank you!
There are skaters of all shapes and sizes! Check this out: www.usfigureskating.org/news/article/laine-dubin-figure-skatings-newest-viral-sensation
My sister is starting figure skating at 10 and she really wants to be in the Olympics, she will be working figure skating for Monday- Friday do u think she will make it?
On average it take 3-4 hours on the ice, plus 2-4 hours training off the ice. Six days a week for an average of 15 years with elite coaches to get to the Olympic level.
Hey, if I don't have a rink anymore, what off ice skates can I use to mimick ice skating and still "ice skate"?
There are several brands that offer skates that claim to be similar to ice skating: Snow White Inline, Pic Skates, and now Jackson also has Inline Roller as well! I have never tried any of these or Roller Bladed for that matter. But, many people use them and swear by them.
@ they are rlly expensive though and idk what to choose...
@@ItsHilinsDiary My local skate shop sells them, and the professional tech is knowledgeable about them. If you have a local pro shop, ask them! You will need to be fitted, just as you would for ice skates.
Thank you for your expertise about figure skating technical skills including triple jumps, transitioned to the technical skills including artistic component skills. Russian skaters have evolved the skating world 🌎🌍 and they have their skaters to do ballet for strength, flexibility and endurance, as well as in the gym and good health and mental stability... what are the American coaches do the same as the Russians and the Asians for competing with them!!! And how dedicated is that figure skater and how much do the person wanted it will definitely determine what he/she would accomplish. The Russians had been keeping abreast of all Grand Prix Figure Skating Competition Championships of the junior and senior ⛸️⛸️ skaters, but not 🚭🚫 station like Peacock nor NBC. I'm not 🚭 🚫 interested in scoocer, horse racing and especially golf at the time figure skating, gymnastics or track and field competition championships are on at the same time. I'm paying Peacock, and I want to see what I want to see, just saying. I have to go on You-Tube of different podcasts to get the highlights of the top three medalists, just saying. I preferred the past when you can get figure skating on ABC and CBS broadcasts of sports, not 🚭🚫 just one channel involved... but it is what it is for now. How can a coach trained to be better for their skaters who are very competitive like other countries skaters?!!
IMO - the Russians are very good at leveraging loopholes in the rules to their advantage - that is a significant part of the Russian strategy. Consequently, the ISU has to update the rules every season to patch up the holes that have been strategically punched. Aside from that, Russian skating is funded by the government with state-operated schools - that is very different from what we have in the US, where the parents of athletes have to fund their own training - while the athlete is still required to attend regular schooling. The U.S. system, or lack thereof, limits who can participate at the highest levels to only those who can afford the cost or make huge financial sacrifices. Many coaches in the U.S. are highly trained and quite capable. However, the funding isn't available to compensate these coaches in the same manner as in other countries where the state funds the training of athletes in skating. Unfortunately, comparing the Russian system to U.S. Figure Skating is not apples to apples.
You must have been doing some super heavy weight lifting if you bulked up during your former training. I consider myself very strong for a woman my age. Despite that my skating skills are limited. So you certainly have a point that having a coach that has "been there" is key to improvement.
Everyone is different, which is why it's important to work with a certified trainer one on one. For me, it's a combination of genetics and muscle memory from being a lifelong athlete that I almost instantly develop bulk. Strength doesn't not necessarily mean that bulk is required. The key really is to work with a certified professional that understands the sport and can work with you in supporting your goals within your sport.
Hi, I actually started inline skates not on the ice but I think a lot of the workouts are translatable. Would you think your off ice program can help? I don’t want to do competitive inline figure skating, I just want to learn how to dance, but I know doing things the right way is key so I want to do just that. Can you help?
Thank you
Lidia
I train ice and roller skaters but I do not teach roller and in-line skating. What I do is strength and conditioning training for the sport
@ so where can I purchase your program? I tried the website but there is no link
@@lidiaplartus I work with athletes 1:1 you’d have to book an appointment or purchase custom program design
@ I live in UK and not in US, and I am not an athlete. I am a former gymnast though. I am 47
I’m not sure what you are looking for.
i cant even do a pushup bro 😭
i have to do off ice at home because at my rink it’s $45 for 50 minutes off ice and that’s not in my budget sadly 🥲
That sounds about right for a group training class.