Layback Prep

[sunshinepointe]

I'm going to be working on my layback soon and I wanted to know what I can do to strengthen my back. I'm extremely flexible in my lower back but I have a hard time holding positions without having support (it's almost like I'm TOO flexible or something). I also get a lot of strain in my neck - I think my head it too heavy! Any tips on what I can do to make the layback spin position look and feel better? I'm not afraid of the "laying back part" but I'm afraid of not being able to get back up. Is this abs? Back strength? Both?

Advice and tips appreciated - doing a gorgeous layback is one of my "dreams" :D

[flo]

Take a look at this thread:
http://skatingforums.com/showthread.php?t=17860&highlight=layback
There are also a few others if you search under layback

[sunshinepointe]

Thanks for posting the thread, but it really didn't answer my actual question...I looked through some other threads too and couldn't find an answer. If you know of a thread that will answer my actual question please point me to it! Otherwise advice still appreciated.

[flo]

When you're in the layback position spinning, you really don't need to "hold" your head. The movement of the spin will do that. That's why I thought the thread with the explaination of the wt. distribution would help. It's much more difficult when you're standing still to keep the position. I just relax everything in the layback. Also in one of the other threads I did mention using a big ball to lay over and get the back use to the feeling. Before I started I also asked my coach how you get up out of the position, and like he said, and I found out it's pretty easy. Strong abs do help, but the flexibility of the back is important.

[vesperholly]

I had the same problem when I started working on laybacks - I would lean back too far and throw the spin off balance. What helped me was arm position. I do the classic circular position with the arms. I try to think of keeping my hands directly above my chest rather than above my shoulders.

Also, you want to get a nice rounded back position instead of flat. Think of leaning up against a ballet barre, with the barre right above the small of your back. You want to curve your back up and over the barre, instead of folding in half at the small of your back. Don't just throw yourself back - a layback is a highly controlled spin. Focus on a steady free leg position. I find that if I start to drop my free leg, my back goes further back to compensate and I get all off balance and usually tip over.

Ab work will always help your skating! Try doing the hundreds exercise in Pilates (google search it and you'll get lots of instructions) for static ab strength in laybacks.

[sunshinepointe]

Thanks for you replies. I also posted in another forum and I got some great advice there too. I can't wait to get started!