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Building strength, balance, power and grace from within

Training Tips

Tips to Prevent Injuries, Improve Performance and Prolong Performing Career

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Performance athletes requires a unique combination of strength, power, endurance, flexibility, balance and grace. A true performer will create a program full of challenging jumps, fast spins and exciting choreography exhibiting agility, grace, and athleticism. In order to perform a dynamic program, sustain yourself through long practice sessions and elongate your performance career, implement the following tips.  Make sure you follow these tips with guidance of a licensed health care professional. Physician clearance suggested when beginning a new exercise program. 

1.  Start with the Right Equipment

Whether you are on-ice or on point, you will need the right footwear and clothing.   You may need to use padding, taping etc to protect yourself from blisters, corns etc. It is helpful to dress in layers so that you are always comfortable (that’s less stress on your body). 

2.  The Environment

Do what you can! While you cannot always control the surface you move on or the air temperature you practice or perform in, you can control what you wear to stay warm and the quality of your footwear. The air quailty in a skating rink from Zamboni fumes are agiven but you will  breathe better if you warm up outside or in the lobby portion of the rink. 

3.  Warm-Up (Before all practices, performances and competitions-Keep it consistent!)

General-Gradually increase heart rate, body temperature and blood flow to the muscles in your body by performing a series of dynamic exercises for 5 minutes. A dynamic warm up includes jogging, skipping, walking lunges, jumping jacks, jumping rope, cariokes, walking hamstring stretch, butt kicks etc.

Sport Specific-Following a general warm-up, spend another 5 minutes doing exercises that will prepare you for your activity.   

 4.  Cool Down (After all practices, performances and competitions)

Cooling down gradually slows the heart rate after activity to avoid an abrupt drop in blood pressure. Also, the lactic acid, which is produced during vigorous exercise, is reduced with a proper cool down. Lactic acid causes soreness 24-48 hours following exercise. You will recover quicker so that you will be ready for that next session.

 5.  Stretch (In the morning, before & after practices & competitions, at night during your favorite TV show)

Gently stretch all of the major muscle groups. Hold each stretch for 30 seconds and repeat 2-4 times, careful not to bounce. If you feel pain, you are stretching too hard. Stretches are important for posture and alignment as well a for improved performance. more

6.  Aerobics (Long and steady)

Aerobic exercise is any activity which utilizes oxygen to produce energy. To improve your aerobic conditioning, you will need to select an activity (jogging, biking etc) that you can sustain for 20-30 minutes NONSTOP.   You want to be breathing harder than normal but you should be able to carry on a conversation. Skating and dancing don't usually count since you tend to start and stop so much. This will improve your lung capacity and make your heart stronger and more efficient which is important for all performance athletes.  more

7.  Anaerobics (Think…intervals)

Anaerobic exercise is activity which is done at a very intense level for a shorter duration (30s-2 minutes). You will be breathing heavily during anaerobic exercise. Usually you repeat the exercise several times with a short rest in between. For example, sprint 30s then jog to recover then repeat 4-6 times.  You can substitute back-to-back program run-throughs as you get closer to your competitive season. Remember, when you are nervous, you require more stamina for your program because your respiration (breathing) increases. more

 8.  Strength Training

Improving strength can enhance your performance while preventing injuries. Many performance related skills are performed to one side resulting in muscle imbalances. Many injuries can be prevented by maintaining equal strength from left to right and optimum balance of the muscles from front to back. Strengthen your upper body, lower body and core by performing exercises specific for your age, conditioning experience and training level. more

9.  Improve Balance and Coordination

Incorporating balance exercises into your program will improve the stability in your core, hips and ankles. Balance exercises help prevent injuries by improving proprioception (a fancy word for body awareness). more

10. Train Sensibly

Gradually increase your training as a sudden increase in training is one of the single most important cause of overuse injuries. Plan ahead for camp situations by getting accustomed to increased training time. Rest when you need it-It is amazing how much visualization helps you retain new information and techniques while allowing your body to rest. 

11.  Create a master training calendar (Periodization)

Meet with a strength and conditioning coach and design your training program around key performances. more

12.  Listen to your body and seek early treatment for aches and pains

It is not normal for your body to hurt.  Early recognition, diagnosis and treatment of injuries can minimize time off. Injuries which become chronic (ongoing) take longer to heal and may decrease performance.  more

13.  Practice good nutrition

To perform at an optimum level both physically and mentally, it is important to eat healthy foods. The proper nutrients allow our bodies to heal quicker and train harder. In an effort to maintain a lean physique many performance athletes dramatically reduce caloric intake. When cutting calories, it becomes more difficult to meet the RDA of vitamins and minerals.  It is even more important to make nutrient dense choices when choosing meals.  Avoid white flour, white sugar, high fructose corn syrup, red meat and trans fats which can increase inflammation and slow healing of our bodies. more

14.  Stay hydrated

Drinking water is the best way to hydrate and detoxify the body without unwanted calories. Avoid sugar, high fructose corn syrup, caffeine and carbonation. 

15.  Technique, Technique, Technique

Technique work is important in laying a good foundation for the future. Your instructor will help you to optimize practice sessions by teaching good solid technique. An cedentialed strength and conditioning coach is helpful in teaching you about good body mechanics including proper knee control. Many exercises can be modified by altering your body position to reduce joint stress. 

16.  Germs…Be Gone!

Hand washing is one of the best ways to avoid spreading and receiving germs.  Cover your coughs and stay home if you are sick. If you have wounds, keep covered for your protection and for the protection of others. Lastly, do not share water bottles, lip gloss, hats or other clothing. 

17.  Get Plenty of Sleep

No matter what your age, it is imperative that you get plenty of sleep. (8-10 hours). Getting proper rest can equate to decreased injuries, improved memory, improved mental health, greater recovery and growth.  

18.  Manage Stress

Stress can increase the chance of developing illness and injury by suppressing your immune system. To reduce stress, decrease you activity load, perform relaxation exercises, manage time wisely and keep things in perspective.Practicing visualization of your program at your next competition can help decrease performance anxiety.  more

19.  Posture and Aesthetics

Good posture is the result of proper muscle balance and body awareness.  Posture can be improved by stretching and strengthening key muscles and by practicing good technique throughout the day (in your desk, at the computer etc.)  more

20.  Life Balance and Time Management

Start by writing out a list of who or what you value.  Rate them in order of value. Does your current lifestyle allow time for all of the important people in your lives and for your favorite activities? Does it reflect your values? If not, you may want to re-balance your life.  more

21.  Build a Healthy Spirit

Become your authentic self by believing in yourself and your values.  more

Especially for:

We are constantly updating this site with more information relating to performance enhancement and sports medicine. 

Figure Skaters

Dancers

Musicians