A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 7
ISSUE 4
FALL 2021
Everybody Say: Jump! How to increase your jump height with off-ice training
SIP, SIPPING AWAY
FLEXAFIT WORKOUT
Improve the Precision and Positions of Single and Double Axels
Where water flows, energy goes
MAKE YOUR NEXT MOVE A STRETCH Why a warm-up and cool-down program is key to your on-ice success
Become the next
Certified Level I FLEXAFIT Trainer
And the winner is…
JULIA POLOWY! We asked and you answered by entering our first Cover Competition Contest. Find out what makes this 21 year old from Porcupine, Ontario, Canada a winner. We’ve got some pretty incredible contest runners up too…
www.figureskaterfitnessmag.com
EDITOR’S LETTER
Welcome to a new season skaters! THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka CONTRIBUTORS Terence Babb Christian Bonin Dr. Marco Capizzano Rebekah Dixon Dr. Justin Kilian Patti Larkin Ashley Leone Dr. Tom McGee Maya Rourke
The changing of the seasons from fall to winter always seems to have me coming back to myself, enjoying some me time and reflecting on my goals ahead for the new year. A time of appreciation of what I have accomplished. Mental attitude I find is so important during the months where we may see less sunshine and have to endure the cold and bleak weather. We have to remember that it is in these times when we tune out the world and self reflect, that the biggest goals can be born. Don’t let this season slow you down! As we kick start this new season, skaters are eager to get back to competitions in person. It will be quite the change from the last two seasons, which means we need to build our focus back. This issue has an excellent article by Rebekah Dixon on how to build back consistency and tracking our progress on the ice. By introducing smaller achievable goals, skaters can feel better confidence heading into training sessions, which in turn creates a stronger mindset ready for competition. Not only do we need to consider training the mind, we need to think about how we are training off the ice. During the lockdowns, skaters were training hard off the ice. It is important to keep that training going to maximize on-ice performance. In the fitness section, I wanted to share with you some of our FLEXAFIT off-ice jump exercises to help skaters with the axel. Follow along for some great tricks to get you closer to that axel. I hope you enjoy this issue as much as we loved putting it together for you. Please reach out to us for any questions on training and follow our instagram account for tons of extra resources. Have a great competition season!!!
Sincerely,
Signe Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
figureskaterfitnessmag.com
3
FIGURE SKATER FITNESS
FALL 2021
Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 7
ISSUE 4
AUTUMN 2021
Everybody Say: Jump! How to increase your jump height with off-ice training
FLEXAFIT WORKOUT
SIP, SIPPING AWAY
Where water flows, energy goes
MAKE YOUR NEXT MOVE A STRETCH Why a warm-up and cool-down program is key to your on-ice success
JULIA POLOWY
Photography by Enlightened Images
TKTKTKTKTKTKTKT TKTKTKTKT KTKTKTKTKTKT
BECOME THE NEXT Certified Level I FLEXAFIT Trainer
And the winner is…
JULIA POLOWY!
We asked and hundreds of you, our readers, answered by entering our first Cover Competition contest. Find out what makes this 21 year old from Porcupine, Ontario, Canada a winner. Spoiler alert, we’ve got some pretty incredible contests runners up, too…
www.figureskaterfitnessmag.com
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Everybody Say: Jump! Make Your Move…A Stretch
PAGE 14
FLEXAFIT WORKOUT
Strength-based Exercises to Improve the Precision and Positions of Your Single and Double Axels.
PAGE 25 PAGE 26 PAGE 28
Great Skate Coach Credit
PAGE 30
IN THE SPOTLIGHT
PAGE 36
TRAIN THE MIND
Hundreds entered our first-ever Figure Skater Fitness Cover Competition Contest on Instagram and Julia Polowy from Canada won! She, and runners-up Ana Ramirez Larios, Vienna Vidinovski and Nicole Brennan share their love of skating, tips on physical and mental training and more
Create a Competitive Mindset
PAGE 38
NUTRITION INSIDER
Sip, Sipping Away
PAGE 40
STYLE
Hand Health
PAGE 42
SKATERS CORNER
4
INJURY PREVENTION
Words of Wisdom