Sk8Strong

What's the best exercise to do when you can't skate?

2012-01-14T13:17:00.000-08:00

I'm going on week 1/ 1/2 with a broken hand (yes, the verdict is in: broken 5th metacarpal) and lamenting that I'm not going to be able to skate for several weeks, probably more. I had just opened a half hour time slot in my teaching schedule for some 'me time', and I decide to become a klutz instead! So what is one to do when they can't skate (because of schedule, timing, etc.), but want to stay in good skating shape?

There are several ways to keep your skating muscles in shape, and your cardiovascular endurance intact. One terrific exercise tool is the slideboard, which will mimic a skating stride by using the same muscles as the stroking motion. I'll goes as far to put my program music on and imitate the highs and lows of my program while on the slideboard. For example, in a fast section with a lot of power and footwork, I slide at a high energy level, focusing on my quad and glute power. In a slower 'rest' section, I will tone down my speed. This is a form of interval training that I have found highly successful, alternating a few minutes on the slideboard with sets of plyometric exercises. Skaters do not operate at one consistent heart rate throughout a program, so slideboard training can easily train the cardiovascular system to respond to quick changes in heart rate.

Another good exercise tool is a jump rope. It's portable, inexpensive, and can elevate the heart rate relatively quickly. Plus, there is a plyometric component to jump roping that is beneficial to training the lower extremity muscles. A skater can also vary the intensity to train at high and low intervals, again to mimic a freestyle program.

A spinning bike is beneficial, as a skater can both sit and stand to vary the workload between muscle groups. I tend to alternate between sitting and standing in 2 to 2 1/2 minute intervals, yet you can tailor your own workout to what maximizes your training. Standing on a bike will give your glutes and hamstrings a better workout than sitting, as sitting mainly focuses on the quad muscles.

An elliptical machine is not my favorite piece of equipment, as I feel the machine assists the workout too much. It is very easy to coast through a workout with the natural motion of the machine, instead of using your own muscle power to push through a stride. Also, an elliptical does not allow you to go through the complete range of motion of the hip into extension. If done too much or too often, using an elliptical can make the hip flexors too tight, possibly affecting the knee and back.

Functional exercise is always the way to go when doing non-cardio exercise. This includes exercises that involve resisting your own body weight, single leg stability, and various equipment such as stability and medicine balls, sport cords, balance discs, and sliding discs. Plyometric exercise should also be included in your workout to keep your fast twitch muscle fibers fresh and ready for jumping Feel free to visit our youtube channel for exercise demos at www.youtube.com/sk8strongLD.

My new training....

2011-12-29T17:19:00.000-08:00

Wow, it's been a year since I have posted on here! I've been so busy with many other aspects of Sk8Strong, that I've neglected this blog. This post will be a little different than usual. Many people who have visited my website or use Sk8Strong products ask me about my own workout programs and how I stay in shape to skate. I love sharing my stories and motivating people (especially adult skaters) to start a new workout program.

I have to admit, I skated for the first time in over a year a few weeks ago. With two young children, it is very hard for me to find time for myself to skate. I'm holding off until my youngest is in first grade, then I'll be back! I am able to make time for a for a grueling functional training workout once a week, to be in shape and to keep my sanity. Yet if I can't skate, I need some kind of goal to work towards, to motivate me to train. Hhmmm, train for what though? Being an intensely competitive person, I needed to find something.....

A few months ago, I started talking to a friend about doing one of the adventure races that are growing in popularity, such as Rugged Maniac, Warrior Dash, or the ultimate challenge, Tough Mudder. The problem is, the races involve running, I've NEVER been a runner. (Always despised it, to tell you the truth.) The smaller races are 3 miles, and involve challenges such as jumping over walls, running through mud pits, climbing obstacles, and more. The obstacles I could easily tackle because of my training, but the running, not so much. So in the last 2 months, Lauren Downes the skater has become a runner.

I'm proud to say that I am now able to run a 5K in under 30 minutes, something I could never do in high school or college, and my goal is the eventually be able to run 5 miles at a time without stopping. My best so far is 3.25 (on the treadmill, my greatest enemy, only because it's too cold outside), Why am I telling you this? Because if I can start something new and stick with it until I enjoy it, all of you can get involved with a training program to reach your goals. No matter what age you are, there is something out there for you to help make you fit and reach your goals, whether it be functional training, cardio, cross-fit, etc. It's never too late to start something new, no matter how apprehensive you are about trying.

So adventure races and 5Ks, here I come!

NEW Sk8Strong DVDs: "The Skater Evaluation" and "Advanced Competitive Training"

2011-01-10T18:25:00.000-08:00

Sk8Strong is very excited to announce the arrival of two new products: "The Skater Evaluation DVD and Manual Package", and "Advanced Competitive Training"! Find both in our DVD catalog here.

"The Skater Evaluation": Per request of many customers: coaches, fitness professionals, and skaters, we have created an assessment tool that will give the skating world a comprehensive catalog of simple evaluative tests to determine a skater's strengths and weaknesses. What's even better? You can then refer to a collection of corrective exercises to instantly improve upon your findings and apply them to improve your skating skills.

"Advanced Competitive Training" is for the skater who has completed the highest progression levels of "The Competitive Skater" or "Adult Training" DVDs and is looking for the most challengind and skating specific functional workout today!

Sk8Strong News

2010-09-06T19:07:00.000-07:00

It's been a long time since I've blogged! A lot has been happening at Sk8Strong. We are now present in over 30 countries and at many training camps in the US, with thousands of skaters using Sk8Strong functional training. Sk8Strong seminars are going strong, and we are excited to schedule seminars through the winter of 2010/2011. Book a seminar at your rink for skaters and coaches, to learn the right way to train off-ice, prevent injury, and ultimately improve skating skills! Check out detailed information at www.sk8strong.com/seminarinformation.html. Don't forget to visit our articles page for new articles every month or so. Thank you to our large group of followers who diligently read our articles as soon as they are posted. Sk8Strong is also on Facebook and Twitter, where you can be updated with special promotions, news, and training tips every day!

Analyzing the Strength of Olympic Figure Skaters

2010-04-03T11:44:00.000-07:00

We watch the Olympics figure skating with awe, wonder, and excitement, wondering who will pull off that magical program for a medal or their personal best. We think of what it took for these skaters to reach this point, and what they sacrificed to get to the highest competitive level in their sport. As a physical therapist, I also look at the competitors from a different perspective. I watch the skaters jump, spin, and complete footwork and think 'Wow, he's got a lot of core strength' or 'She's got tremendous flexibility and strength to sustain that move." I thought I'd provide some commentary about several skaters regarding how I view their strengths and weaknesses, to gain insight as to what brought them to the Olympic level.

Evan Lysacek: It is rare that we see a skater of Evan's height that is able to consistently pull off triples jumps with such a vertical axis of rotation. The taller you are, the more core strength you require. It is rare to see him deviate from that perfect axis, which indicates his excellet ability to use his abdominal muscles and lower back to stabilize the center of his body . I can also note his flexibility, which is especially good for a tall male. Typically, a taller person will present with tighter hamstrings, among other muscles, that would affect his ability to complete the spin variation positions which her acheives so easily. Obviously, he puts a tremendous amount of work into his training, which I assume includes a great deal of off-ice work.

Evgeni Plushenko: It is easy to say that this man is incredibly strong. Anyone who can complete quads with such ease possesses exceptional lower, upper body, and core strength. His ability to land jumps that are slightly off-axis iin rotation is amazing, and that is pure strength. The one aspect of his conditioning he needs to improve upon is his flexibility. You can see his lack of flexibility in his spins, as he does not attempt many difficult variations.

Patrick Chan: I had the opportunity last summer to interview Patrick about his off-ice training routines, and he was a pleasure to talk with! (Please see posting from last July/August for complete interview). From watching Patrick skate, it is easy to see that he has a great center of balance in his footwork, by constantly shifting his weight onto deep edges and completing effortless twizzles and turns. Difficult footwork requires quick reactions from your 'balance control centers', and Patrick excels in that department. For some reason, his jumping makes me uneasy. When I watch Evan skate, I am not concerned that he will miss a jump, as he is so consistent. I watch Patrick and find myself nervous that he will make a mistake. After carefully observing his jumping, I have found that he sometimes does not reach far back enough on his toe jumps, which may indicate a flexibility issue with his psoas (hip flexors). It also may be a timing issue, yet flexibility may also affect his jumping. He is one of my favorite skaters to watch, and I would love to enjoy his programs without being on the edge of my seat!

Yuna Kim: I can't reallly find anything that is lacking in this young lady! She has tremendous plyometric strength to complete her jumps at such height, sufficient flexibility to be able to perform the difficult spin variations and spirals, and terrific balance which affects her overall skating. What more can you say?

Joannie Rochette: Joannie is the definition of pure strength and athleticism. What she lacks in flexibility, she makes up for in strength. Her jump landings, when her axis is on, are solid as a rock, showing great control and speed. She doesn't have the jump height of some of her competitiors, yet she has a great ability to check out of the jumps with strength and quickness, upon a strong landing leg and hip muscles.

Rachael Flatt: Rachael is another skater who lacks flexibility, but makes up for it in strength. For her to rotate her triples without much height, she has to possess a strong core, as well as strong hip and upper body muscles to acheive her tight air position. Otherwise, she would never complete the rotation, as her plyometric strength is lacking, resulting in low jumps. I'm sure that Rachael works on her flexibility, yet some people's muscles and joint capsules only have a certain amount of extensibility, no matter how much they are stretched. Rachael is able to pick up points in other areas to make up for her inability to acheive certain positions that require flexibility.

Motivation is Key to a Skater's Success

2010-03-02T17:59:00.001-08:00

In the spirit of the Olympics and witnessing the drive and dedication of many of the top skaters, I thought I’d share a story with you.

As a young skater, I had a lot of talent and potential. I was one of those skaters with natural musicality, a love for performing, and the ability to stay competitive with the top skaters at my level. Peaking at the novice level at regionals, I could do a clean double axel and double-double combinations, which would enable a skater to reach sectionals in the early nineties. I worked with top international coaches with excellent technique. Then why did I have trouble making it out of the initial round at regionals, when I knew I could be as good as the top skaters?

The simple answer is, I was weak. I’m not just talking strength-wise, but mentally. I was never willing to push myself to the limits. Knowing what I know now, I look back on my training and realize that I could have put so much more into my skating to make me realize my potential. Here is why I considered myself weak:

1: I never trained my program properly. At the higher levels of skating, the need for stamina and endurance is at a premium. Skaters need to be training double run throughs and completing every element in their program. I look back at all of the times when I left out a jump because I just didn’t feel right, or someone was in my way (when in reality, they were 50 feet away and I just used their presence as an excuse not to jump). Coaches and parents, does this sound familiar? If a skater can’t run a full program with all of the elements in practice, how will he or she be able to do it when the pressure is on? When I competed, I had the false notion that I could pull off a clean program, when in reality, I had rarely done it in practice. Was I afraid to fail in practice, thinking that failure would carry over to competition? That I’ll never figure out.

2: I did not have the motivation to train my stamina. Yes, I’d occasionally get on the exercise bike or jump rope for ten minutes, but this training was very infrequent and had no structure. As a skater with a three minute + program, you need to push yourself to reach new limit points with stamina training, to go past the point or level that is difficult. The next time you reach that level, it will become easier. I was satisfied coasting at a comfortable level, never pushing myself to be better, and this carried over to my lack of skating endurance.

3. I did not have the proper off-ice training. This was not the fault of my coaches, as there were little to no resources at that time to refer to regarding off-ice training. Skaters in this day and age have several excellent resources available (including Sk8Strong!), and physical therapists and strength and conditioning specialists in this day and age have significantly more education in proper training methods. Hopefully every skater can have access to proper training programs to help them to achieve their potential and prevent injury. In was unfortunate that I had to put my own competitive career for several years due to a back injury that could have been prevented with the proper training. In this era, skaters will be able to prevent such injuries from occurring.

I am happy to say, at age thirty, I was able to skate the best program of my life at Eastern Sectionals in 2007, competing in Championship Masters. The only reason I was able to complete that skate is because of a coach who pushed me to want to be better. I did my double run throughs until my quads gave out, and I spent every weekend at my clinic (with my baby watching curiously in the pack-and-play) torturing my body with plyometrics and slideboard drills. In the end it was worth it, because I was as well-trained as I could be come competition time. The feeling at the end of that program was worth the countless hours I sacrificed to be at my best. Every skater needs to find that motivation and drive within themselves, and it will help them reach whatever their goals may be.

Happy Holidays from Sk8Strong!

2009-12-21T18:37:00.000-08:00

Happy holidays to everyone in the skating community! This first full year at Sk8Strong has produced amazing results for thousands of skaters all around the world. Our training programs have now reached 27 countries and are used all across the United States. We appreciate the wonderful feedback we have received from coaches, skaters, fitness professionals, and professional organizations. Sk8Strong will continue to serve the skating world as an informational resource to all who are willing to be educated and advance their knowledge and skills. Congratulations to all of the skaters and coaches who consistently use our programs and continue to progress their skating skills because of the strength, stabilty, balance, and flexibility they have gained. Continue to be consistent with your exercise programs, and it will help you reach your goals! For those of you who have not yet committed to Sk8Strong training programs, visit our testimonials to hear what many skaters and professional have to say about us. You won't be disappointed!

Sk8Strong Holiday Gift Cards

2009-11-19T12:41:00.000-08:00

Sk8Strong holiday gift cards are now available! Give your coaches, skaters, students, or friends a great gift for the holidays. Gift cards redeemable at http://www.sk8strong.com/ are available in various amounts from $10 to $75 at www.sk8strong.com/giftcardcatalog.html.

Off-Ice Training Seminars for Skaters and Coaches

2009-11-12T08:54:00.000-08:00

Sk8Strong offers several options for your rink or club to host an off-ice training seminar. There are several different topics that you can choose from to create a full day seminar or half-day workshop. Sk8Strong Off-Ice Training seminars are fully interactive, and topics are offered for coaches and skaters. You may find detailed information at www.sk8strong.com/seminarinformation.html. If you don't find exactly what you're looking for, contact Lauren at laurensteve@sk8strong.com to tailor a seminar to your club or rinks' needs and numbers of skaters.

Great training aids available exclusive to www.sk8strong.com! Limited time only!

2009-10-20T19:40:00.000-07:00

Sk8Strong is happy to announce that we are making 2 great training products availble for a limited time only:the Perfect-A-Poise and the Extreme Stride. Read below for details.

The Perfect-A-Poise is a revolutionary resistance training tool that promotes better posture, coordination, and consistency of positions in skating. Designed by former world team member and ice dance and moves in the field specialist Mathew Gates, this training aid teaches skaters how to find their opposing lines of movement. Mathew found that these opposite lines of movement, drawn from shoulder to skate, are key to establishing proper skating positions and posture. Skaters will develop a foundational posture to incorporate into skating movements and positions, from jumps and spins to moves in the field and ice dance. the end result is a more integrated, consistent and fluid skating technique.

Perfect-A-Poise works for all levels of skaters; it's excellent for skaters just learning how to stroke properly, yet essential to skaters wanting better control into their triple jumps or during advanced footwork.

The shoulder strap, which is velvet lined for comfort, is strapped to a skaters shoulder. This is connected to a double resistance cord, which concludes at a smaller strap which is easily attached to the front of the boot of the opposite skate. A skater can use this training tool to perform stroking, crossovers, moves, foorwork, jump entries, landing positions, and more!

**Only available in the size for skaters 5'1 to 5'6 in height

The Extreme Stride is a revolutionary resistance training tool that will assist a skaters training both on and off the ice, working all of the hip muscles in the primary skating positions. Developed by Mathew Gates, a former world team member and specialist in ice dance and moves in the field, this training aid can be used on and off the ice to develop strength of the hip abductors, adductors, extensors, and flexors.

It consists of four velvet lined straps attached by resistance cords, with a center slidable ring to form an 'X' pattern. One strap attaches to the right skating boot and to the left leg below the knee, and the other attaches to the left skating boot and the right leg belwo the knee. A skater will be able to perform various exercises and skating positions such as stroking, edges, crossovers, and more to strengthen the hip musculature.
A demonstration video on CD iin window media player format is included with this product, and includes both on and off ice skating drills.

Visit www.sk8strong.com/catalog to order yours now while they last!

Good luck to all Regional Competitors!

2009-10-10T14:00:00.000-07:00

Sk8Strong wishes all US regional championship competitors the best of luck this month! Congratulations for all of your hard work and dedication. Take a much needed break after regionals (or congrats on moving to sectionals) then begin a new chapter to your off-ice training routine. This is the time to make necessary changes in your workouts and evaluate what is helping you and what you need to concentrate more on. Feel free to ask Sk8Strong any questions when embarking on a new training routine at laurensteve@sk8strong.com. Good luck everyone!!

Earn Money as a Sk8Strong Affiliate!

2009-10-03T14:23:00.000-07:00

Sk8Strong is happy to announce the beginning of its affiliate marketing program! This program is a way for vendors, skating clubs, and website owners to share in the profits of Sk8Strong sales, without having to lift a finger. How does it work? You sign up for our affiliate program (it's completely free), and you are given your own tracking code/link. You can place a Sk8Strong banner or text link on your website, or even send out a simple email to your friends and colleagues, and each time a customer makes a purchase at http://www.sk8strong.com/ from that link, you earn a commission. Simple and easy! To read more details, go to www.sk8strong.com/becomeanaffiliate.html. We'd love you to join!

How Often Do I Need to Do My Off-Ice Training Workouts?

2009-09-24T06:55:00.000-07:00

If we all lived in a perfect world in which we had time for everything we wanted to do, we would need 30 hours in every day. This busy generation of skaters has school, homework, skating, sport #2, musical instrument or drama club of choice, etc..... If you're an adult skater, you have work, kids, driving to kids' various activities above, meals, laundry, etc... Oh yes, and we expect you to fit in some off-ice training?!

The problem is, without off-ice training, a skater wouldn't be as successful on the ice. Most skaters need consistent work on flexibility, core strength, plyometrics, functional strength, and balance to keep up with their skating routine. The question is, how much is enough, and how much is too much?

A skater who is seriously competitive at the level which they are training 4-6 days per week for regionals, sectionals, or nationals should be doing at least 3 days per week of some form of off-ice training, ideally 4-5. Training should involve all areas of off-ice training: core, full body strength, flexibility work, plyometrics, and cardio. Periodization rules should be followed to maximize performance throughout the season.

If you are a skater who is competitive and skates to do well at regionals, does other activities, and trains 3-5 days per week, 2-3 days of off-ice work is recommended. Due to the limited time, it is important to complete the key exercises which will help better your performance. It is beneficial to meet with a physical therapist or experienced strength trainer to determine your target weaknesses and deficits. From there, you will know which exercises are most important for your body structure, and will do the most effective workout in a shorter period of time. Note that every skater should include the appropriate core exercises in his or her routine, as well as exercises that promote proper body alignment and progress to the correct plyometric strengthening program.

Recreational skaters who skate 1-3 days per week typically are involved in many other activities, and have little time to spare. If you fit in this category, attempt to include 1 off-ice training session in your busy schedule per week. Since you do not skate as often, the dominant skating muscles may not be as strong as other skaters', and you may progress at a slower pace. Even one off-ice session per week will benefit you more than none!

An adult skater typically has more responsibilities outside of skating, including family and work. Sometimes it is hard to fit in one or two sessions per week (and I speak from experience)! If you also fall into that category, try to fit in at least one off-ice training session per week. In the 'new age' of training, you can do all of the exercises you need in the comfort of your own home with minimal equipment. If you are the busy skater with young kids under foot, exercise at home while they play! It is very important for the adult skater to work on flexibility and strength training to prevent injury, which is more prevalent as we get older.

Off-ice training is important to your health and overall longevity in the sport. Try to follow these general guidelines or guidelines given to you by a qualified health professional to fully develop your athletic potential. "You don't do sports to get fit, you get fit to stay in your sport"- (Attain Sports Performance 2009)

"Inner Champion, a Mental Toughness Training Manual for Figure Skaters"

2009-09-07T11:45:00.000-07:00

Sk8Strong is excited to now include a great mental training book in our catalog. I luckily stumbled upon the book "The Inner Champion, a Mental Toughness Training Manual for Figure Skaters" a few months ago. This book, written by Choeleen Loundagin, is a comprehensive guide to sport psychology for figure skaters. Ms. Loundagin's book has received numerous testimonials from top coaches and skaters in the figure skating world, and is a must have for the competitive skater. Visit www.sk8strong.com/catalog.html for detailed information about this great product!

Sk8Strong DVDs Receive PSA Endorsement

2009-08-16T07:18:00.000-07:00

Sk8Strong is happy to announce that our DVDs: The Competitive Skater, Developing the Youth Skater, Adult Training, and The Ultimate Dynamic Warmup, have received official endorsement from the PSA: Professional Skaters Association. This organization is the governing body for figure skating coaches around the world, and provides the skating community with quality education. Sk8Strong is proud to be associated with such an excellent orgainization, and pleased to have received their stamp of approval.

Interviews with Patrick Chan, Ashley Wagner, and Adam Rippon

2009-08-02T16:06:00.001-07:00

Sk8Strong was happy to have spent a few days at the Liberty summer competition in Pennsylvania, watching some of the top US skaters while educating coaches and parents of proper off-ice training techniques. Patrick Chan, Ashley Wagner, and Adam Rippon were kind enough to take some time to talk with Sk8Strong about their off-ice training regimens.

Here's a great Q & A with Patrick Chan:

1) How many days per week to you do some form of off-ice training?
"I do different kinds of off-ice training at least 6 days a week. On weekdays I do off-ice work around mid day and later in the afternoon: on Monday, Wednesday and Friday I do yoga during my lunch break after my morning session; on Tuesday and Thursday I do a cardio work out instead of yoga. Now after I'm done skating during the day I see my personal trainer where we work on more specific areas of the body. Finally I get a day off on Sunday."

2) What does your typical off-ice training routine include?
"I don't quite know any of the exercises by name, I can sort of describe some of them for you. My off-ice routine usually includes squats, leg presses, plyomertrics (box jumps, hurdles...) and a bunch of body weight resisted exercises. Like chin ups, clapping push ups. I also use medicine balls and swiss balls in many of my exercises. And finally I use exercise bands with different resistance to work my upper body and abs."

3)Do you work with a physical therapist, strength and conditioning specialist, etc.?
"I definitely have physical therapists ready for me if i ever injure myself and i need to get treated immediately. My strength and conditioning "specialist" is basically my personal trainer. It's great because most of my trainers (at home, Florida and Delaware) have great knowledge of strengthening and conditioning. So I don't have to have multiple people working on me, I only need my trainer who has basically all the knowledge needed to help me. All in one!

4)How important is off-ice training to helping you maintain consistency in your skating, and do you find it a necessary component of your training?
"I find off-ice training super super important, even though some coaches disagree and are against high amounts of off-ice training. I don't know how I'd be able to do some of the things I do on the ice if I wasn't doing off-ice preparation. Off-ice training has allowed me to push my limits on the ice and help build stamina through my training sessions on the ice. Without it I'm quite sure I'd have some kind of injury and wishing that I'd had done off-ice training. With todays new judging system and great complexity in our programs, I believe it's a must to have some kind of off-ice training. Like I said, off-ice preparation prepares me for what I have to do on the ice and helps me with injury prevention."

5) Do you use weight machines or body weight resistance exercises?
"I use both weight machines and body weight resisted exercises. It's good to add some variety to your work out and incorporate both types of exercises in your workout. Some people might think that weight machines will bulk you up (as I, myself, thought before) but what I learned is that it's not the machine, it's the way you complete and do the exercises. I believe that machines work the general and larger muscles, and body weight resisted exercises work the smaller more specific muscles. I love both kinds equally and I usually switch back and forth depending on the day and how I feel. "

6) What do you do as a warmup before you skate?
"Before practice and competitions I usually start off with a bit of a run around the rink (around 6 laps) if possible. Usually when I first start warming up I'm quite groggy and sluggish, so I look into doing fast twitching exercises like one foot jumping, long jumps and squat jumps. As well as a few balancing exercises, just to make sure that my body is in tune and I can sharpen my sense of balance (especially in the morning). Finally I do light stretches since I try not to force myself too much into stretches especially when I've just woken up. Too painful! An extremely important stretch for myself is to stretch my neck. There has been way too many occasions where I've skipped the stretch and ended up with a tweaked neck at the end of the session. So no matter what, take the time to stretch your neck, especially with today's crazy footworks and complex body positions in spins. I've had many trainers and specialists tell me that a warm up should at least get you to break a sweat and get you feeling warm, so that's when I know I've almost finished my warm up."

*A special thanks to Patrick and his in-depth answers. Patrick will be incorporating Sk8Strong's dynamic warmup exercises into his routine.

Ashley Wagner is the US senior ladies pewter medalist and winner of the 2009 ladies freeskate. She currently trains in Delaware, and does some form of off-ice training every day! She keeps it light, running on the weekends, then spends her week in pilates and conditioning classes that emphasize core and lower body strengthening. She favors body weight resisted exercises versus machines, and uses the TRX training system, which consists of two sport cords with handles, which are perfect for the traveling skater! Ashley also added ballet and dance to her regimen last year, which she said 'greatly improved my artistry.' Sk8Strong agrees! Ashley works hard to prevent injury: "I work with a physical therapist. My back is my biggest problem, and that helps to maintain it. Off-ice training is equally important as on-ice training in maintaining consistency." Ashley is definately on the right track, and I look forward to seeing her skate this season.

Adam Rippon is the World junior champion and upcoming senior medal contender for the US. He includes off-ice training in his routine five days per week, and follows periodization guidelines by upping his training in the summer. He does "a lot of dynamic warmups and plyometrics" and also includes body weight resisted exercises in his workouts. Adam said he started taking his off-ice training seriously three years ago, which helped him gain consistency. "I also work with a physical therapist. If I didn't have my PT, I would break. It is very important to prevent injury!" Let's hope Adam keeps working with that therapist, as Sk8Strong would like to enjoy his skating for years to come.

How Off-Ice Training Really Works...

2009-07-01T19:47:00.000-07:00

I thought I'd share my personal story with you. I delivered my wonderful daughter in April 2008. As I had returned to the ice and competed after my son was born, I figured getting back up to speed would be just as easy after the second child: wrong! I started skating again after three months after childbirth, with little strength training. It took me several weeks to get a feel for single jumps, let alone doubles, as my legs felt weak. After a month, I could do my double salchow, and tried in vain at the double loop and flip. To my surprise, they did not come very easily. I decided to take this season off and work on my off-ice strength and conditioning to get back in shape. My program consists of two days a week of a circuit of lower, upper body, and core interval training with plyometrics once a week. Very similar to the programs in "Adult Training".

My first day back skating (not including many hours of teaching) was the other day, after an eight month break. How excited was I when I was able to do double salchow, double loop, and double flip on the first attempts. No wobbly legs, and I felt like my old self after half of a session! This is the reason I diligently promote off-ice training. Without my strength and conditioning program, I would never have been able to pick up the jumps that quickly. Off-ice training is a necessary component to every skater's training program, and I would not be where I am today without it. Now on to double lutz-double toe tomorrow.....

How Old Does My Child Have to Be to Exercise?

2009-06-02T06:48:00.000-07:00

There are several theories out there about how old children should be when they start weight training. When looking at those theories, you have to consider the exercise program. Should 7 and 8 year olds be lifting heavy weights? No. Should they be doing body weight resisted exercises that will help develop correct movement patterns? Definately! Also termed 'functional exercises,' these exercises are an excellent tool to help a skater develop correct biomechanical alignment movement at an early age. Why wait until a skater is 12 years old with knee problems? Head off injury in the teen-age years by promoting health and strength at an early age. A skater needs to develop balance and symmetry of muscle flexibility, balance, and strength to complete jumps and spins properly, as well as core strength to keep a spin centered and check out of a jump with strength.
Basic exercises for the hip stabilizers, quadriceps, and hamstrings will help a skater with the alignment of the ankle, knee, and hip, as well as improve single leg stability. There is a balance component to many exercises; therefore, you are training two components at once. Training these muscles at a young age will help develop muscle memory that will last throughout the skater's life, and will prevent development of bad habits and movement patterns. Sk8Strong's "Developing the Youth Skater" contains a comprehensive exercise program for a skater to develop these correct movement patterns and more. A skater will learn how to use the core muscles for stability, correct lower body alignment, balance in various positions, and become a better skater through sport specific exercise.

"Skate Mom's Workout"

2009-05-17T08:09:00.001-07:00

Several skating parents have expressed interest in a workout that mom's can do during their child's skating sessions. Sk8Strong is considering putting together "Skate Mom's Workout", a follow-along 45 minute video that mom's can do right at the rink, without equipment involved. No more sitting on cold bleachers! This video would be in ipod-compatible format, so you can follow right along with a group of parents. Please let Sk8strong know if you or your fellow skating parents are interested, and we'll put together a great workout program for you! Email us at laurensteve@sk8strong.com with your feedback.

PSA Conference Auction

2009-05-16T10:52:00.001-07:00

Sk8Strong has donated its complete 4-DVD premium off-ice training set to the auction at the PSA conference this week. This includes Developing the Youth Skater, The Ultimate Dynamic Warmup, The Competitive Skater, and Adult Training. Good luck to all bidders, and Sk8Strong is happy to support the Professional Skater's Association.

Off-Ice Training for the Adult Skater

2009-04-22T11:45:00.001-07:00

In celebration of Adult Nationals week, today's topic is off-ice training for the adult skater. Adult figure skating has taken off in the US and many countries in the last ten years, and will only continue to grow. For those of you who haven't seen the high levels of adult competition, you would be in for a surprise. In the highest level, championship masters, the men have completed triple jumps, and the women double axels in the past few years. And the competition should only get better in the years to come.

Adult skaters have a greater need for off-ice training because, as a skater gets older, he or she is more susceptible to injury. Muscles get tighter, joints break down, bones get weaker, and the body requires more strengthening and stretching to keep it healthy. The problem for adult skaters is the lack of time to skate, balance a family, work, and do off-ice training! I have met some amazing adult skaters over the years who have managed to fit it all in. Completing an off-ice program, whether it be 30 or 60 minutes, one to three days per week, will help to keep an adult skater injury free and risk losing precious training time. Appropriate functional exercises will increase stability of the lower extremities and help to prevent osteoporosis, increase joint nutrition, and best of all- improve your balance, strength, and stability to better your skating! A good training program will create a balance of flexibility and strength in a skater's body, to avoid imbalances that can occur by skating too much. (For example, the ITB muscle and hip flexors can become tight, leading to knee or hip problems).

Sk8Strong created "Adult Training" because many adults complained of products or seminars not being targeted towards adults. I follow the Adult exercise program 2-3 times per week, and I assure you it is not easy if you challenge yourself with the exercise progressions. When most people hear the word 'Adult', they think the exercise program is simplified, but that is not the case. The main difference between "Adult Training" and "The Competitive Skater" is the reduced number of plyometric exercises for adults, as adults don't need to pound on their lower extremities with plyos. The difficulty of the majority of the exercises is the same, just catered to adults to prevent injury.

Good luck to all adult competitors this week, and congrats for all of your accomplishments, whether you are a bronze, silver, gold, or masters skater!

"Core Stability Training" DVD for figure skaters

2009-04-09T18:56:00.000-07:00

Sk8Strong has introduced a new DVD "Core Stability Training" to the product catalog. This DVD will take skaters through a collection of exercises that range from beginner to advanced level, and includes all of the core exercises from Sk8Strong's other DVDs. If you are just looking for a complete core training program, this is your DVD! To keep your cost down, this DVD is sent in a basic jewel case, rather than the graphic cases from Sk8Strong's original collection. Enjoy!

Sk8Strong MP4 Off-Ice Training Videos for Your Ipod

2009-03-29T11:31:00.000-07:00

Due to popular demand, Sk8Strong has created Ipod compatible MP4 videos so you can have your Sk8Strong workouts with you at the gym, the rink, or wherever you please! They have the same content as Sk8Strong DVDs, and can be purchased alone for $29.95 each, or added to your DVD purchase for only an extra $5. As the world becomes more mobile, we thought we would too! Don't miss out on this great addition to your Sk8Strong off-ice training program....

Introducing the Sk8Strong Scholarship

2009-03-18T18:25:00.000-07:00

Sk8Strong is sharing some of its profits in the form of a scholarship for a graduating high school senior who is a figure skater. The criteria for applying for the scholarship include: 1) Graduating high school in the spring of 2009 2) Entering a four year college 3) Planning on majoring in a health field-related degree. Sk8Strong is very excited to support a deserving skater who will be working in the health field. Application can be downloaded at www.sk8strong.com/scholarship.html . Good luck!!

Boston Globe Article

2009-02-17T18:52:00.000-08:00

Susan Wessling, the editor of International Figure Skating Magazine, was nice enough to feature Sk8Strong and I in an article for the Boston Globe. Thank you Susan, for giving people greater insight into my philosophies. To read the article, please click on this link: http://www.boston.com/jobs/healthcare/oncall/articles/2009/01/16/feature/

What kind of off-ice training should figure skaters be doing at this time of year?

2009-02-02T19:30:00.000-08:00

Are you a competitive figure skater training for regionals in the fall? Do you have a 'battle plan' for your training until regionals? If not, then you should start now! The key to creating a successful season begins after LAST YEAR'S regionals. After the last big competition, and a few much needed weeks off, you should sit down with your parents and coaches and develop a year-long training program. And yes, that includes off-ice training, as it is a very important key to a figure skater's success. And that training involves periodization, which is a training plan that involves highs and lows of cardiovascular workouts, strength training, plyometrics, program run throughs, and more, at different times of the year.To peak at the appropriate time, it is important to scale you training at the right times to be in your best shape. Over training can tire you out, but under training will leave you tired and breathing heavy at the end of your program. Figure skating and that 'perfect program' takes work, and that work is a combination of strength training, core stability work, dynamic warmups, on-ice repetition, and technique refinement. If you haven't ever investigated periodization, visit the USFS website for some sample schedules. Sk8Strong periodization recommedations are also included in the Sk8Strong "Off-Ice Training For Figure Skaters" Manual. Find out what you've been missing in your training program. The correct off-ice workout program will take you a long way, and it's never too late to start!

Definition of Core Stability: Brittney Rizo

2009-01-23T08:04:00.000-08:00

What makes a skater consistent and able to repeat the same technique over and over again? The answer is a combination of many things, one being core strength and stability. As I watched the US Nationals senior ladies short program last night, I watched a number of wonderful programs, but one skater stood out in my mind, and that is Brittney Rizo. As a coach in New England, I have watched Brittney develop from a Juvenile regional medalist, to Eastern sectional novice champion, to nationally televised senior lady. Through the years, she has developed her triple jumps, first with my former coach, and now with Mark and Peter. Not always consistent, she has developed into an excellent jumper with a terrific axis of rotation. That axis of rotation is controlled by the core strength of her body, as well as upper and lower body strength. As a result of maintaining a high level of strength with off-ice training, her jumps are perfomed at a high level of consistency. She has built an excellent foundation over the years, and she should continue to improve the more difficult triples as she continues her training routine. If you get a chance, tune in to the icenetwork.com to view her fabulous technique! Good luck Brittney!

US Junior Nationals

2008-12-13T11:49:00.000-08:00

I returned home yesterday from a two day trip to Lake Placid for the US Junior Nationals. As ususal, Lake Placid puts on a great, organized competition. It has also been my favorite place for skating since I competed in my younger days! I had the opportunity to spend time sharing a table with David Lipetz, a physical therapist and creator of "The Off-Ice Edge Trainer." While promoting Sk8Strong DVDs and my site, I was able to test out the Off-Ice Edge with my own skates on. It is a great product! For those of you who are not familiar with it (as it has only been available for two months), it consists of an angled platform and two poles. A skater stands on the various angled surfaces with his/her skates on and uses the poles to balance. From there, a skater can perform various exercises in the skates while simulating each edge (FO, FI, BO, BI). I was able to mimic jump takeoffs, stroking, landing positions, and spin positions while receiving immediate feedback from David regarding my body alignment. Although this tool is expensive, it is worth the return you will get with improved jump, spin, and overall skating performance. I plan to use the Off-Ice Edge with my students and incorporate it into my off-ice training routines. My Lake Placid trip was a success, as I was able to meet a lot of great people in the skating community and share my philosphies about off-ice training. Thanks to all of the coaches who take the time to educate themselves about correct exercise training in order to improve their students' skating. Check out the icenetwork.com for pictures and comments in the US Juniors diary Thursday gallery. Last but not least, congrats to all of the wonderful skaters who worked very hard to make it to Lake Placid. And congrats to Ainsley McGill, Juvenile girls silver medalist, from my home rink in Connecticut!

Sk8Strong on YouTube!/ Visit Steve Conca's Blog

2008-11-26T16:16:00.000-08:00

You can now view demo videos of Sk8Strong DVDs on YouTube. You can visit the Sk8Strong channel at www.youtube.com/Sk8StrongLD to view two different demos. The first demo includes clips from "The Ultimate Dynamic Warmup," and the second demo includes a mix of clips from the other three DVDs. We wanted to provide you with a preview of our DVDs so you know that are receiving quality information! Enjoy!
Also new is Steve Conca's blog, www.attainsportsperformance.blogspot.com. Please visit to receive the latest information about sports conditioning.

Sk8Strong welcomes Kim McCullough as an affiliate!

2008-11-05T19:39:00.000-08:00

Kim McCullough, MS, YCS, has become a Sk8Strong affiliate. Why should you get to know Kim? She has developed a top-notch training program for hockey players, both on and off the ice, that you should definately check out. As an expert in her field, as a youth conditioning specialist, Kim has revolutioninzed off-ice training for hockey players, and specializes in programs for females as well as males. Sport specific training is important for every sport to prevent injury, and build power and strength, and Kim offers a comprehensive program to develop hockey players into well-conditioned athletes. Click on the "Best Hockey Season Ever" icon to visit her site and experience the best there is to offer in off-ice training for hockey players.....

Video Downloads/ Congratulations!

2008-10-08T09:54:00.000-07:00

Sk8Strong has begun to create video downloads that you may purchase and watch right on your computer. Our first video is "The Ultimate Foam Roll Warmup," which covers nine exercises with a foam roll to help increase mobility and flexibility of joints and muscle. The foam roll has been gaining in popularity among the strength and conditioning world, and many people have found it as a good alternative to massage or stretching. For more info, go to www.sk8strong.com/videodownloads.html.
Congratulations to the following Sk8Strong clients: Christina Perfetto, Senior Ladies silver medalist at the New England Regional Championships, Kaitlyn Marunda and Sena Spinella, Juvenile girls finalists at New Englands!!! Great job!!

What Does a Physical Therapist Do?

2008-09-29T18:29:00.000-07:00

Licensed physical therapists have many roles in the healthcare field. PTs can be involved in orthopedics, sports medicine, cardiac rehab, neurological rehab, acute hospital care, pediatrics, home care, and geriatrics. Many physical therapists currently practicing have either a bachelors or masters degree, and most schools are now transitioned into doctorate programs. I am involved in sports medicine and outpatient orthopedics at Performance Rehabilitation in East Longmeadow, Massachusetts. I am lucky that we see a large degree of athletes, post-operative patients, and a wide variety of injuries. Our practice employs many experienced therapists with various specialties, and we frequently learn from and feed off of each other. PTs are always learning through continuing education and through their peers to help patients receive the best possible care. We typically see patients 2-3 times a week for 4-10 weeks depending on their injury, and patients goals range from 'returning to sports' to 'walking without pain,' and we do our best to help patients accomplish their goals. Treatment usually consists of manual therapy techniques, stretching, function based exercises, modalities, and sports-specific drills, with the goal of having the patient complete a home exercise program on their own.

What Would You Like to See on Sk8Strong.com?/ Trainer Database

2008-09-11T10:52:00.000-07:00

We've been analyzing which services people are interested in, and the skill analysis and the video analysis seem to be very popular with our visitors. Please let us know what you might like to see on our site, as we are open to suggestions. As our newsletter subscriber list continues to grow, we will include more information about the DVDs, further training tips, and comprehensive articles. Thanks to all of our subscribers! New to the site this week is the beginning of an off-ice trainer database. We are starting a database of qualified health professionals who are involved with off-ice training for figure skaters, to help parents and coaches find a qualified, credentialed professional. If you know a credentialed trainer, please encourage them to apply. There is a yellow box on our homepage, or visit www.sk8strong.com/trainers.html for more info.

Welcome

2008-09-01T11:12:00.000-07:00

Hi everyone. Thanks for visiting http://www.sk8strong.com/ ! We are very excited by the tremendous response to our website (over 7000 visits in one month!), and hope to produce the best information about strength and conditioning and off-ice training for figure skaters and the figure skating community. Figure skating, off-ice training, and the development of athletes are my passions, and I hope to share them with you for the years to come. Steve and I are excited to produce off-ice training DVDs for the figure skating world, and they will be available in the next few months. I hope you enjoy Sk8Strong's newsletter and articles, as well as the skill analysis and injury reports. Thanks to all of the members who have joined so far. I'm glad you have been satisfied, from the positive feedback we have received. I hope to add to the blog every week, so please check back to read about training tips, the progress of the DVDs and manual, and more!