What do you do for on -ice/ off ice training..and how many hrs. of each do you train?

[FSWer]

Ok skaters...the question I have to ask of you all today is....What do you do for both on-ice and off-ice trainning..and how many hrs. do you do of each?

[TiggerTooSkates]

I hope this gets a lot of answers; this was a good question and I'm really curious myself. Good thread, FSWer.

[ibreakhearts66]

It all depends for me. During the summer, when I'm not injured, I do a lot of both. My coach runs a sort of skating camp. She starts at 8am, but I don't get there until about 9.30. So I skate from 9.30 to about 11 (sometimes 11.30), then we do off-ice from 11.15 or 11.30 to about 12.15 (sometimes longer). We're back on the ice at 1.30, and we skate with her until 3.00, then we keep practicing.

She runs the camp 4 days a week, so that's about 3 hours on ice and 1 hour off-ice each day. So 12 hours on ice and 4 off-ice (plus our own skating, so another 5 hours or so a week).

During the school year it's different. I would generally skate 3 times during the week, then maybe (if my dad was feeling nice) on Saturday, and Sundays if he was feeling REALLY nice. Afternoons I skated about 2.5 hours. Weekends were freestyle sessions, so either 1 or 2 hours.


On ice I do lots of different things to train. We work on figures, all of our turns, footwork, jumps, all types of spins, etc etc. Mornings tend to focus more on edges and power, so we work a lot on figures, turns and crossovers.

When we do jumps, we line up, and do the jump one or two at a time. Sometimes she makes us hold the landing for 10 seconds (which is a really long time when you do it!).

For spins, we also line up. She'll tell us what to do, we do it, and then she critiques us.

Off-ice always starts with stretching. What we do next depends on how evil my coach is feeling. We usually do core and hip strengthening exercises. Then we usually (but not always) work on jumps. We do rotations, where she yells out quarter, half, whole or double, and we jump and rotate as many times as she says. Next is usually single/double axels.


That was probably way longer than anyone wanted...

[Gina10179202]

I don't have much of an oppurtunity to do off ice lessons with coaches, but every day I do this at home (if I have skated that day I do less)

-Stretching (15 minutes)
-Jump work on ground (30 minutes)
-Jump work on trampoline (30 minutes)
-Gymnastics on trampoline (30 minutes)
-Spinner (15 minutes)
-8 minute abs (8 minutes)


Occasionally some yoga or pilates.

In the holidays I also go to a skating camp. It runs for 3 days, and there is 2 hours on ice, 1 hour off ice and 1 hour ballet each day.

[Sessy]

Ideally, I stretch off-ice daily, I skate four times a week, I do dry jumping and I go everywhere using my bicycle (easily runs up to an hour of cycling a day), once a week I have ballet and once a week jiu jitsu (martial arts). In summer, roller skating replaces ice skating.

However, due to injuries I've not been able to do all this... So it's whatever I feel up to. I stretch diligently though and obviously the cycling is still a necessity.

[Mrs Redboots]

On-ice, I try to do some aerobic skating each session, and do a load of exercises at a controlled pace.

Off-ice - yes, well, let's not go there, shall we? I don't do nearly as much stretching and conditioning work as I should!

[doubletoe]

I do half an hour of stretching after every skating practice (4-5 times per week). I also do a little off-ice jumping.

[Skate@Delaware]

I have no ice in the summer (mid-April through August) so I'm typically on my own for finding a substitute. I've been doing intervals and bodyweight exercises and belly dancing (hey it's exercise and fun as well).

I interviewed a personal trainer today, I need help to overcome my muscular imbalances & instability I've had since my injury. I think I will hire him, as he works closely with a physical therapist, he answered all of my questions competently and intellegently, and was respectful (he is 26, I'm 46).

so, I will be working out 4x a week with weights, plyo work, balance stuff, etc.

[Query]

The most effective warm-up exercise for me seems to be parking a ways away and running to the rink! Much more effective for me than the usual on-ice exercises.

I should also work more to increase flexibility and core strength. Shame on me.

Current theory holds that stretching frequency and intensity should vary by individual. For example, my muscles mostly return to taut length in a day or less, whereas many people's return more slowly, or their muscles and ligaments are naturally dangerously loose and should not be stretched.

Current theory also holds that chronic conditions (soreness, arthritus, etc.) can be avoided for most (though not all) people by proper warm-ups and cool-downs. I often skip the cool-down. Shame, shame.

You make me feel guilty.

[Skate@Delaware]

The most effective warm-up exercise for me seems to be parking a ways away and running to the rink! Much more effective for me than the usual on-ice exercises.

I should also work more to increase flexibility and core strength. Shame on me.

Current theory holds that stretching frequency and intensity should vary by individual. For example, my muscles mostly return to taut length in a day or less, whereas many people's return more slowly, or their muscles and ligaments are naturally dangerously loose and should not be stretched.

Current theory also holds that chronic conditions (soreness, arthritus, etc.) can be avoided for most (though not all) people by proper warm-ups and cool-downs. I often skip the cool-down. Shame, shame.

You make me feel guilty.
I was just reading an article that said you shouldn't hold a stretch longer than 2-3 seconds.....I'm not convinced. Wasn't this the "bouncing" that they warned us NOT to do...back in the 80's it was so popular!!!

I guess it's the butter argument....one researcher says it will kill you, another says no, go ahead and eat it.

I'm thinking, like Query says, it depends on your genetic makeup of your muscle fiber: fast-twitch vs. slow-twitch ratio.

My personal trainer deal might have fallen through-he wanted a release from my ortho surgeon...well the surgeon won't give one, afraid I'd go back on him if I injure myself from pushing too hard with the trainer! I told him i'd push myself harder and dumber WITHOUT the friggin trainer!!! Sheesh!!!!

It's ok, i put it on the back-burner....Im trying to pass chemistry....cause I'm like :?: with it

[Sessy]

Well I know one thing, I kept getting injured doing short and fast stretches. I need to ease into it, but not hold for 30 seconds either cuz that's what gets me muscle soreness. I do think I've got the slow fiber though, cuz even in highschool I was good with endurance and bad with quick short speed.

And besides, I noticed I stretch best in summer, or at least when I'm not skating and exercising rigorously for a while. When I exercise, it seems like the workload on the muscles makes it hard to stretch them, easy to injure, and makes them return faster to their original short length than otherwise... I think it makes a difference what you otherwise do for sports. I also notice a lot of bodybuilders are extremely non flexible!

[Skating Jessica]

I hope this gets a lot of answers; this was a good question and I'm really curious myself. Good thread, FSWer.

Here's something that can help those of you interested in starting an off-ice program: http://www.icextras.com/office.htm (http://www.icextras.com/office.htm). There's different levels (beginner, intermediate, and advvanced) to pick from, so you can choose the one best for you.

[jazzpants]

Gee...except for when I'm working. I'm always in training... whether or not I'm on ice. It's a matter of whether I'm doing my exercises, stretching, dancing watching my eating habits, sleeping, etc. 8O

I do the gym 3 times a week: Each of those sessions is usually something like this:

40-45 minutes cardio
50 min. strength, endurance and balance training (depends on what I'm working on.)
15 min stretching

On the days that I work with my personal trainer, it's just an hour of those things and no cardio. I make up for the cardio on some other day (meaning in this week's case, I will be doing cardio probably tonight.)

I am in the process of also trying to get in a tango class (for the technical program) and group ballet (to supplement the ballet personal trainer since he hasn't been available a lot these days. :cry: )

[sk8lady]

My personal trainer deal might have fallen through-he wanted a release from my ortho surgeon...well the surgeon won't give one, afraid I'd go back on him if I injure myself from pushing too hard with the trainer!

Tell your doc you want a referral to a physical therapist. If you have insurance a certain number of visits are probably covered. The physical therapist I worked with last year was great--I had noticeable shoulder muscles for the first time! Better than any personal trainer I've ever worked with.

[Skate@Delaware]

Well I know one thing, I kept getting injured doing short and fast stretches. I need to ease into it, but not hold for 30 seconds either cuz that's what gets me muscle soreness. I do think I've got the slow fiber though, cuz even in highschool I was good with endurance and bad with quick short speed.

And besides, I noticed I stretch best in summer, or at least when I'm not skating and exercising rigorously for a while. When I exercise, it seems like the workload on the muscles makes it hard to stretch them, easy to injure, and makes them return faster to their original short length than otherwise... I think it makes a difference what you otherwise do for sports. I also notice a lot of bodybuilders are extremely non flexible!
Sessy, I think I'm the same way...I can outwalk most people. I think bodybuilders are non-flexible because they don't stretch. I never see them stretching, do you?
Tell your doc you want a referral to a physical therapist. If you have insurance a certain number of visits are probably covered. The physical therapist I worked with last year was great--I had noticeable shoulder muscles for the first time! Better than any personal trainer I've ever worked with.
I would but that's a different form altogether; and I already used up my PT visits for the year....my insurance sucks

Plus, I think he would realize I was trying to pull a fast one if I said PT and went to the trainer....and I would be ;)

[celticprincess]

Most of the time I stretch before practicing on ice. Normally for about 15-30 minites depending on how much time I have. Then on ice, I stroke around the perimeter, then do some powerpulls..crossovers..crossover/hold..then I stretch again on ice. Ideally if the session is 2 hrs, I like to split the time up into 15-30 minite intervals and dedicate them to one specific aspect. For example, the first 45 minites would be for jumps, then the next programmes..the next moves..get it?

Off ice, ideally:
I like to stretch for a good 15-30 minites everyday,
swim(weather permiting),
jumping,spirals and spin pos. with ankle weights(ideally everyday, realisticly 3-4 days),
jumps, spin positions and walkthrough of programmes(every other day)
core strength(crunches, squats, etc..everyother day)
modern dance(2-3 days),
rollarblading(sometimes),
walk(depending on weather and time I have to spare),
ballet(2-3 days...sometime during slow periods at work..yeah I know Im a dork)
and alittle contortion(yes contortion, for back flexibility purposes..I try to do alittle everyday especally when Im off ice for a long period of time.)

[booksandblades]

I've got conditioning on Thursdays for an hour. I also stretch at home in the living room, playing around. I also have a spinner which I use for about 10-25 minutes. I don't do a lot of off-ice training, heh. I also just went to Skate Camp recently. For 2 days, 8:15am to 4:30pm.

I skate 3 times a week, 1 of them for an hour, 1 of them for an hour and fifteen, and 1 of them for an hour thirty.

[Query]

Here is another link:

http://www.skatingaheadofthecurve.com
Cheryl Richardson's Skating Ahead of the Curve

And there is a chapter on training in Figure Skating for Dummies by Kristi Yamaguchi et al. Kristi reached the top level, and suggests a pretty serious training regimen. If you are cheap, the book may be in your library. If not, most libraries can get most books through an inter-library loan.

PTs, except those that specialize in sports, mostly specialize in rehibilitation and neurological disorders. PTC (Certified Physical Trainers) are more sports specific, at least so the PTC training books say. ;)

No more than 2 seconds stretch? Will that do anything? A fairly recent book used by PTC's in training warns against (fast) ballistic stretching - but says some might be used to prepare for sports where the sport action is itself a ballistic stretch - true of skating for me.

A lady who teaches courses on dance kinesiology suggested 30 seconds max in each position (stretch, stay 30 seconds, stretch deeper, stay 30 seconds...), so one would stretch the muscles without stretching the ligaments much. That was addressed towards dancers who are already extremely flexible, and who probably have longer ligaments than they need. But most dancers required to take such courses ignore safety recommendations and do whatever it takes to get more flexible.

Many "experts" say stretching is most safe and effective <B>after</B> you have warmed up - i.e., that stretching cold muscles is bad. I like to stretch in the hot tub at a local pool.

I once assumed I could find out how to train and move safely by taking courses aimed at athletes and medical specialists. But when you look for info on how to train or move safely, you will get contradictory info from different sources. Even if you look at certification texts for different medical specialities. Interpret that as you will.

[sk8lady]

Ladies' night out ballroom dance (solo women only) 1x week; belly dance 1x week, each for an hour; weightlifting (free weights only), light weights only due to injury; PT exercises daily (about ten minutes); yoga/stretching, about 5-10 minutes; 50 crunches or 20 stomach isolations; 10-30 minute walk. Skating 2x weekly for 2 hours in summer, every day for 1 to 2 hours in "winter" (November to April 1), including 2 hrs/week of hockey, 1 hour practice, 1 hour coaching.

[Skate@Delaware]

Here is what I've done last week ( and will continue this week):

bodyweight workout: 3x week
cardio intervals: 3x week

bellydancing: um, I only practiced 2x last week....but I have to do more since I'm dancing with the troupe on Saturday (it's at a nursing home so maybe they won't see my mistakes??? right! those old people are SHARP so I'd better dance every night!)

stretching: every night for 30 minutes (usually mixed in with my yoga bedtime routine)

I also invert 2-3x a day.

my actual off-ice skating training won't kick in fully until my chemistry class is over (end of August). I need time to study-this freakin' class is HARD!