A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 5
ISSUE 4
FALL 2019
COMPETITIVE ADVANTAGE How to gain an assertive edge
SKATE FOOT FIRST Orthotics for optimum strength & injury prevention
ASHLEY WAGNER
CHICKEN, WAYS!
5
FLEXAFIT WORKOUT
Increase your Vertical Jumps, now!
The Olympic Bronze Medalist and three-time US Champion talks about determination, making mistakes and her lifelong love of skating www.figureskaterfitnessmag.com
EDITOR’S LETTER
Letter From the Editor THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka MANAGING EDITOR Adriana Ermter CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTORS Riley Allison Christian Bonin Ashley Leone David Merson Tim Silvester Patti Larkin
And there you have it. Another season has passed and we’re heading into the competition phase of figure skating. Your program music is picked, your outfit designed and hanging in your closet, your jumps are on point…you’re ready. But if you’re not, don’t worry, because we have you covered. In this issue, we’re focusing on how to increase the height and power of your vertical jumps in our Flexafit Insider Workout section (page 14). Make sure to review each page before you take your copy of Figure Skater Fitness magazine to your off-ice training session to try each exercise. Then, let us know which exercise you liked best and how much higher you can jump now. Better still, take a picture of your before and after jumping skills and tag us on Instagram. We’ll make sure to like it. Need a little more energy to get through your off-ice and on-ice jumping drills? We thought so. It’s why our Nutrition Insider story (on page 42), features five delicious and easy ways to cook chicken, so that you can get the protein your body needs with the diversity your stomach craves. We’ve also got comfort-based insight for your feet (page 27), 12 must-pack essentials for your travels (page 47) and inspiration for you heart (page 50), because with all of the training and competing you do, you’re going to need it. If that weren’t enough, this issue also includes an exclusive interview with former Olympian and US National Champion, Ashley Wagner. Turn to page 32 to discover all of her tips and tricks for working hard and achieving your goals. You won’t be disappointed. If you follow us on Instagram, we’ll keep you up to date on every event, moment, exercise and more, because our Flexafit and Figure Skater Fitness magazine team is always working hard behind the scenes to keep you informed. See you on social. @figureskaterfitness
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 2019
Table of Contents
ON THE COVER
Ashley Wagner, photography courtesy of Ashley Wagner
PAGE 3 PAGE 4
Masthead & Editor’s Letter Table of Contents
PAGE 6
THE IT LIST
PAGE 9
FITNESS INSIDER
PAGE 10 PAGE 12
Millennial Makeover Competitive Advantage
PAGE 14
FLEXAFIT WORKOUT
INCREASE YOUR VERTICAL JUMPS
PAGE 27
INJURY PREVENTION
PAGE 28 PAGE 30
Risk Management Skate Foot First
PAGE 32
IN THE SPOTLIGHT She’s a former Olympian (with more than one medal!), US National Champion and now, a budding coach. Meet, Ashley Wagner
PAGE 39
4
TRAIN THE MIND
PAGE 40
Resolve & Evolve
PAGE 42
NUTRITION INSIDER
PAGE 42
Chicken, Five Ways
PAGE 47
STYLE
PAGE 48
12 Must-Have & Must-Pack Essentials
PAGE 50
SKATERS CORNER
A Hero on Skates
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