What preparation do skaters need?

Floor Skating Exercises

To master many of the elements of figure skating, good coordination and balance are important. These exercises will help to develop them.

The complex also contains warm-up exercises, mastering the basic figure skater exercise, and several strength movements to strengthen the main muscle groups. Exercises will help you to keep your balance during skating.  One of the most essential kinds of skateboard slopes is kickers. They basically comprise a bank or slant at a straight point. For the calculation of the slope of skate ramp slope, use an online slope intercept form calculator.

Warm-up squats

Stand straight with feet shoulder-width apart. Spread your arms to the sides, stretch the top of your head up, your shoulders down. Bending your knees slightly, lower your body down. Do not extend your knees beyond the projection of the socks. Direct your tailbone clearly to the floor, do not slouch, do not bend your body forward, work with the abdominal muscles, buttocks should be above the heels. Then gently straighten your knees and return to the starting position. This will be one repetition. Do 10-15 of these.

Strengthening the ankle

Pull the top of your head up, shoulders down. Work your glutes and abs. Transfer your body weight to your toes, lift your heels off the floor, then gently lower them down without lifting your toes off the floor.

Squats

Stand straight, feet shoulder-width apart, arms spread apart. At this moment, join your hands in front of you. Press your feet to the floor, keep your knees parallel to each other (do not “dump” them in the center), work the muscles of the press, buttocks, and legs. Then return to an upright position, spreading your arms out to the sides.

Jumping

Stand straight with feet shoulder-width apart. Lower your hands along the body. Bending your knees slightly, lower your body down. Do not extend your knees beyond the projection of the socks. Direct your tailbone clearly to the floor, do not slouch, do not bend your body forward, work with the abdominal muscles, buttocks should be above the heels. From this position, push off the floor with your feet and jump up, extending your arms in front of you. Jump with your back straight, actively working your thigh muscles. Land in the starting position (knees slightly bent). Do 20 of these repetitions.

Leading exercise for the jump “Tour”

Stand straight with feet shoulder-width apart. Lower your hands along the body. Stretch your left hand forward, your right hand to the side. Bend your knees slightly, keep your torso straight, and work your thighs, core, and abs. From this position, straighten up, put your palms in front of your chest (lay one on top of the other), bending your elbows. The knees should not go beyond the projection of the toes. 

Rotation

Stand straight with feet shoulder-width apart. Bend your knees, keep the body straight, and stretch the top of your head up. Pull your left hand forward, right to the side, work the abdominal muscles. This is the starting position. Then smoothly straighten your knees, rise on your toes, put your palms together in front of your chest. 

Take a few steps to the left on your toes, rotating around your axis. Do not lower your heels to the floor, transfer your body weight to your toes, stretch your body in one straight line. After making a full turn, stop, lower your heels down. Bend your knees slightly, palms together in front of your chest. This is one rep, do 20 of these in each direction.

Spin jump “Tour”

Stand straight with feet shoulder-width apart. Bend your knees, keep the body straight, and stretch the top of your head up. Pull your left hand forward, right to the side, work the abdominal muscles. This is the starting position. Jump up and to the left with a spin jump. 

At this moment, join your hands in front of your chest. Land on slightly bent knees, palms joined in front of the chest. Pay attention to the position of the body, it should be straight. Stretch the top of your head up. This is one rep, do 20 of these in each direction.

Fold

Lie on your back, bend your knees, lift your shins up to parallel with the floor. Take your hands behind your head or cross over your chest. Working with the muscles of the press and legs, lift the body, press the hips to the stomach. Then lean back with your body, lower your back to the floor, stretch your legs forward and up at an angle of 45˚ to the floor. This is one rep, do 20-25 of these at a calm pace.

Hyperextension

Lie on your stomach, stretch your legs, placing your feet shoulder-width apart. Take your palms behind your head, bend your elbows, and spread them to the sides. Working with the muscles of the press, buttocks, and legs, gently raise your head, chest, and abdomen above the floor. Don’t squeeze your lower back.

Lateral forearm plank

Stand in a classic forearm plank using your toes and bent arms. Turn your body to the left, transfer your body weight to your right arm, and lateral surfaces of your feet. Place your left hand on the belt. From this position, lower your pelvis down, then lift it up again. Work your abs, back, arms and legs. Do not slouch, do not sink in the lower back, imagine that there is a wall behind you.