in this issue >>>

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Strength and Power Development for Figure Skaters

Skaters Spotlight Holiday Exhibition Photos National Skating Month Photos

and Highlights Club News Tidbits Membership Notes Competition News

in the spotlight >>>

February/March 2013

Strength and Power Development for Figure Skaters Submitted by Michael Keating, MS, ATC, CSCS Synapse Physical Therapy and Impact Sports Performance

2013 Denver Invitational March 7-10, 2013

Registration deadline is Feb. 3

2013 Fort Collins Classic April 5-7 2013

Registration deadline is Feb. 14

2013 Spring Funtastics and Colorado Showcase

April 13 2013 Registration deadline TBD

Banquet

February 2nd from 6 to 10 pm at the Westminster Rec Center

Test Sessions

Feb. 22 and April 26

Set Sail on Ice Dress Rehearsal April 25

Saturday, April 27th, 1:00 and 7:00 p.m. Directed by Kelly Renick

There are several athletic demands required of a figure skater, but strength and power is without a doubt the cornerstone of any off-ice program. Without strength and power a figure skater could not jump high, skate fast, lift a partner or stay free from injury. This guide will provide you guidelines on developing both strength and power in your off-ice program. STRENGTH: The ability to exert force on a physical object using muscles Examples include: A pairs skater lifting his partner above his head, holding a sit spin and the all-important landing a jump. POWER: The amount of work done in a unit of time Examples include: Skating fast, jumping high, performing a combination jump and a partner throw. GENERAL RECOMMENDATIONS ON STRENGTH AND POWER TRAINING We of course would like all skaters to consult with a strength and conditioning expert for program development and oversight, but realize this is not always possible. Please remember to consult with a physician prior to beginning any exercise routine. As a general guideline, strength training exercises can be performed up to 4 times per week. Power exercises such as jumping should be limited to no more than 2 times per week. During your off-season and pre-competition cycles is a good time to perform more frequent (2-4) and intense training and during competition season you should consider doing less frequent training sessions (1-3). STRENGTH TRAINING Although a necessity in development, caution should be taken when strength training. Proper technique is always warranted with exercises to maximize the results and avoid injury. LOWER BODY EXERCISES

Step-ups: Use a 12-16 inch box, ensure proper alignment of foot, knee, and hip. Drive through the foot on the box and step up, fully extending the knee. Drive the opposite hip in to a 90 degree angle. 4 sets of 20 – each leg Step-downs: Start on top of a 12-16 inch box, again ensure proper alignment. Stand on one leg while reaching out and down with the opposite leg. Reach as low as you can, maintaining proper alignment. 4 sets of 15 – each leg

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skaters spotlight >>>

Introducing Stephanie Cameron! Stephanie is 7-years-old and says she is , “….very proud and happy to be Skater of the Month.” She is a 2nd grader at The Academy. Stephanie began skating at the age of 6 and now skates at the Beginner 4 level. She greatly enjoys making new friends at the rink and learning new moves. She likes to get on the ice before anyone else and really likes getting new skating dresses! She considers her greatest accomplishment so far to be landing a salchow. Stephanie is coached by Linda Kleist. Away from the rink, Stephanie enjoys making new friends and swimming. She also has fun taking care of her chickens.

Enjoy getting to know Vivian Tang! Vivian is 12-years-old and attends Stargate Charter School. She started skating at age 8 and now competes at the Juvenile Freestyle level. Vivian enjoys learning new skills on the ice and that feeling she gets when she lands a new jump for the first time. She loves coming to the rink to train. She counts as her greatest skating accomplishment the huge improvements she made this past season. Her coaches include Cindy Sullivan, Scott Brown, Debbie Minter, Lou Anne Conant and Stefano Stangalini. Away from the ice, Vivian likes spending time with friends and family and taking care of her pet rabbit. Her favorite singer is Taylor Swift.

Stephanie’s advice to other skaters is: “Never give up, you’ll get it,” and “Skate with your heart.”

Vivian has this advice for her fellow skaters: “Work hard and never give up.”

off-ice training >>>

Squats (Back): Using an Olympic weight bar or similar, place on back of shoulder/traps. Feet should be shoulder/hip width apart with toes pointing straight ahead. Squat symmetrically with the goal of your thighs being parallel with the floor and remaining in good postural alignment. 3-4 sets of 12 Overhead Squats: Using a weighted bar or Medicine Ball, hold the object directly above your shoulders with your feet shoulder/hip width apart and pointing straight ahead. Squat symmetrically with the goal of your thighs being parallel with the floor, good postural alignment of the shoulders with object remaining overhead. 3-4 sets of 12 Single Leg Squats: Standing on 1 leg, place the opposite leg on a box or bench behind you. Ensure proper alignment of the front leg. Squat down maintaining alignment and balance. 3 sets of 15 – each leg Lunges: In a split stance with one leg in front and one back, ensure proper alignment of foot, knee, hip. Squat to the ground until the back knee comes almost in contact with the ground. Maintain proper and upright alignment of your posture/spine along with your knee. 3 sets of 15 – each leg Single Leg Good Mornings: While holding a weight such as a medicine ball, stand on 1 leg. Reach towards the floor with the medicine ball as low as you can reach. Maintain a flat spine and a straight stance leg that is balanced. The opposite leg should reach back behind you - also straight. 3 sets of 15 – each leg Single Leg Reach Backs: Standing on one leg, again with proper alignment. Maintain alignment and balance and reach back at a 45 degree angle with the opposite leg (straight) and touch toe, return to front and repeat. 3 sets of 15 – each leg Side Steps: Using resistance tubing or bands around each ankle, stand in functional squat position. Walk laterally in a controlled fashion with a big step from the lead foot, followed by a small step with the trail leg. Keep your posture and core steady and avoid rocking or shifting. Control your foot movement and don’t let your foot drag. 20 feet – 3 laps Calf Raises (Double Leg and Single Leg): Stand tall on the edge of a stair or step on the balls on your feet. Let your heel(s) drop down as far as they can hang. Rise up onto your toes as high as you can, maintain a tall and erect posture. 4 sets of 20 – both or each leg

UPPER BODY EXERCISES

Front Press/Bench Press: Standing or Laying on flat bench, use resistance bands, dumbbells or barbell as resistance. Hands should be facing forward with resistance at the level of your chest (nipple line). In a controlled manner, press the resistance forward (or up if on back) until elbows are fully extended. Return in a slow and controlled manner to starting position in which elbows are bent to a 90°angle. For a variation, try standing on just one leg. Repeat 3 sets of 15. Overhead Press: Standing with dumbbells, barbell or resistance bands in each hand, place hands with resistance in front of shoulders at the clavicle level. Press the resistance straight up over head until elbows are extended. Hands and palms should remaining facing forward. Return in a slow and controlled manner to starting position. For a variation, try standing on just one leg or a balance disc. Repeat 3 sets of 15. Bicep Curls: Standing with dumbbells, barbell or resistance bands in each hand, place hands with resistance at sides with palms facing outward and elbows fully extended. Curl the

resistance towards your body completing the full range of motion. Return in a slow and controlled manner to starting position. Avoid rocking or swaying of the torso during the exercise and keep the core stable. Repeat 3 sets of 10-15. Dips: Using a bench that is very secure and weighted (won’t tip), place your body in front of the bench (with your back perpendicular to the bench). Hold on to the edge of the bench with your hands fully extended and your legs straight out in front of you (knees fully extended with weight on back of heels). Slowly bend your elbows lowering your body towards the ground until your elbows are bent to roughly 90°. Then, using your triceps strength, slowly return to your starting position. Repeat 3-4 sets of 10-15. Bent Over Rows: Use a weight bench and have it aligned parallel to your body. Kneel with your right knee on the bench and right hand on the bench, with your left leg placed firmly on the ground providing a post of balance. Your back should be parallel to the floor and maintain a neutral spine. Grab the dumbbell on the ground in your left hand and in a rowing motion, pull the dumbbell straight up into your left armpit level – pinch your shoulder blade muscles to the mid-line. Return slow and controlled to the starting position. Repeat 2 sets of 15. Upright Rows: Standing with dumbbells, barbell or resistance bands in each hand, place hands with resistance at sides with palms facing your body and elbows fully extended. Keep your core tight and maintain your balance, raise the resistance upwards to your chest, just under your chin – make sure to squeeze your trap muscles tight. Return slow and controlled to the starting position. Repeat 2 sets of 15. Push-ups: Lying on the ground, have your hands positioned so your fingers are pointing forward and are set just outside the shoulders. Elbows should be pointing at a 45° backwards. Maintaining a neutral spine (no sag in low back or no lifting of your rear end), slowly lower towards the ground until your chest is about 4-6 inches off the ground. Return slow and controlled to the starting position – maintaining a neutral spine. Repeat 4 sets of 10-15. Pull-ups and Chin-ups: Using a stable pull-up, grasp the bar with palms facing away and positioned just outside shoulder width (Pull-ups). In a controlled manner, pull yourself up until your chin is just above the bar. Return slow and controlled to the starting position with elbows almost fully extended. Repeat 3 sets until failure (you can no longer perform or complete with correct technique). Chin-ups have the exact same technique except the hand position is reversed – meaning your hands face towards you. Medicine Ball Slam: Select a medicine ball that is roughly 8-14 pounds in weight. While standing in a strong and balanced position, hold the ball with both hands above your head. Slam the ball into the ground as hard as you can. Take caution not to allow the ball to bounce into your face or body. Rapidly capture the ball and repeat. Repeat 3 sets of 15. Medicine Ball Rotational Throws: Select a medicine ball that is 6-10 pounds in weight. Standing perpendicular (sideways) towards a wall that is solid (cement), have your feet positioned hip-width apart. Stand about 6-10 feet from the wall. Bend your knees and with arms almost fully extended while holding the ball in both hands, rotate away from the wall. In a powerful and explosive manner, rotate and release the ball into the wall in a straight line. The ball will immediately rebound back into your hands – catch the ball. Quickly return to the starting position and repeat

Strength and Power… Continued from page 1

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rapidly. Repeat 3 sets of 10-15 each side.

POWER TRAINING LOWER BODY EXERCISES

Power Skips: Exaggerated and powerful skipping with the goals of maximal height and minimal time on the ground. Landing should occur on the ball of the foot. Powerful arm swing will create momentum and speed. 25 yards – 8 laps Bounding: Powerful and alternating leaps from left to right. Drive the opposite knee to the air. Landing should occur on the ball of the foot. Powerful arm swing will create momentum and speed. 25 yards – 8 laps Diagonal Bounding: Same as above, but going at a 30° angle (approximate). Squat Jumps (DL and SL): Squat low with proper alignment, reach arms back behind trunk. Using the momentum of your arms – jump maximally straight up. Land softly with proper alignment and immediately repeat. Goal is maximal height and speed. 3 sets of 10. As able, progress to a SL (Single Leg) squat jump. Scissor Jumps: Start in a staggered “lunge” position and again reach back with both arms behind trunk. Using momentum of your arm swing – jump maximally straight up. In the air, switch leg position ( front to back) and land in the opposite position of which you started. As you soon as you land, immediately jump again, repeating the switch and land. Goal is maximal height and speed. 3 sets of 10 Tuck Jumps (DL and SL): Same set up as the squat jump above, except as you jump, immediately tuck your hips (bring them rapidly upward to a 90° angle) before landing. As soon as you land, immediately jump again. Goal is maximal height and speed. 3 sets of 10 Exploding Harvards/Step-ups: Start with one foot on top of a 12-16” box and the other leg directly behind on the floor. Reach back with both arms behind trunk to create momentum and explode straight up in the air and landing in the exact same position as you started. As soon as you land, immediately jump again. The majority of your weight

should be on foot that is on the box. Goal is maximal height and speed. 3 sets of 10 Box Jumps (DL and SL): Select a box that you know you will be able to jump on safely. Make sure the box has a non-slip landing surface and is secured on a flat surface. Your starting position is identical to the squat jump. Explode up and tuck your hips, softly land on the box with proper alignment. Repeat rapidly with a goal of speed. 3 sets of 10. Progress to higher size of box when able. As able, progress to a SL (Single Leg) box jump. Depth Drops (DL and SL): Starting on top of a box that is the 12” – 16”, slowly step (don’t jump) off the box. Land softly in proper alignment, making sure you are not landing too stiff or deep. 2 sets of 10. Progress to a higher box as able. As able, progress to SL (Single Leg) depth drop. Depth Drops to Vertical Jump (DL and SL): Same set-up and exercise as described above, however as you land – immediately jump straight up in the air as high as you can. Goal is to spend as little amount of time on the ground as possible and jump as high and quick as you can. 2 sets of 10. Progress to higher box as able. As able, progress to SL (Single Leg). Stair or Hill Sprints: Select a stair case, bleacher stand or hill that has a moderate incline and is about 20-30 feet in distance. Start at the bottom and sprint as hard as you can up the incline the full distance. If on stairs, you would generally skip every other stair unless you are less than 5’ tall. Try to use normal running mechanics with an aggressive arm drive to create momentum. Repeat 10 times.

Contact Synapse Physical Therapy: (303) 467-2288 x2 Contact Impact Sports Performance: (303) 469-2288

Strength and Power… Continued from page 3

To celebrate the sport of Figure Skating, RMFSC Figure Skaters spent a Saturday morning sharing their love for the sport with up and coming figure skating and hockey champions. Turn to page 7 for more photos of this great event!

>>>> Photos by Shirley Okita

tidbits >>>

National Skating Month Event

Thank you to all our

volunteers and skaters that helped make this event a

success!

National Skating Month is a time to inform parents and skaters about the sport of Figure Skating. The sport offers a wide range of opportunities including Figure Skating, Synchronized Skating, Pairs, Dance, and much more. It is a sport that is more than competing and winning medals. Figure Skating teaches dedication and determination which builds a strong character, personal resolve, and physical and mental strength. Thank you to all who helped make this day a special one! >>>> Photos by Shirley Okita

RMFSC is a Proud Member of:

The Inside Edge is a publication of the Rocky Mountain Figure Skating Club.

Club Officers President: Jennifer Mahoney

Vice-Pres.: Brenda Bowers Secretary: Kim Isaacson Treasurer: Shari Zanett

Membership: Brenda Bowers

Special Board Members Coaches Representative: Kelly Renick

Media Relations: Dan Rudnicki Sanction Chair: Elissa Steen

Social Event Chair: Kendra Bell Volunteer Coordinator & Club Apparel:

Jodi Brinson Synchro Rep: Fiona Rudnicki

Test Chairperson: Natalia Nazarenko Skater Send-Offs: Terri Sherman

Newsletter Contributors:

Jeri Stunkard Debbie Minter

Michael Keating Shirley Okita

Penny MacKenzie Jennifer Mahoney

Brenda Bowers

February Miranda Sutton Feb 1 Alexandra Stunkard Feb 4 Bobbie Lance Feb 4 Susan Smith Feb 8 Andrea Lin Feb 11 Rachel Lawson Feb 12 Lauryn Hadaway Feb 13 Kate Berg Feb 16 Elly Bante Feb 20 Rachel Murphy Feb 22 Abbey Isaacson Feb 24 Cindy Pircher Feb 29

Happy Birthday!

Club Announcements

……………………………………… Winter Wreath Fundraiser Thank you to all that participated in the wreath fundraiser. Mickman Brothers, the wreath supplier, sends out Gold, Silver and Bronze medals to the member who raised the most funds. BRONZE MEDALIST: Talia Zanett SILVER MEDALIST: Olivia Wells GOLD MEDALIST: Hailee Giordano Thank you again to all!

March Debbie Minter* Mar 1 Zoe Bilow Mar 3 Rebeka Todd Mar 5 Talia Zanett Mar 7 Sebastien Payannet Mar 8 Elissa Fairbanks Mar 11 Elizabeth Loisel Mar 14 Joy Ma Mar 15 Daniel Rudnicki Mar 16 Vanessa Wong Mar 17 Marion MacKenzie* Mar 26 Lauren Ortiz-Hunt Mar 26 Riley Oshiro Mar 26 Brittany Bloom Mar 27 Sabrina Slama Mar 31 Aydia Kaplan Mar 31

*Coach

Words to live by… The great pianist, Arthur Rubinstein once said: “If I omit practice one day, I notice it; If two days, my friends notice it; If three days, the public notices it.”

Quote submitted by Penny MacKenzie

tidbits & news >>>

U.S. National Figure Skating Championships occurred January 19-27 RMFSC was well represented at the U.S. National Figure Skating Championships by Morgan Bell (3 time Senior Ladies Competitor), Mariah Bell (Jr. Ladies Silver Medalist), and Madison Fox (and her partner Val Katsman; Intermediate Ice Dance Silver Medalist).