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KIDS' QUESTIONS

February 2003

Skating fitness experts answered kids' questions about fitness and training for the February issue.

Q: I recently switched clubs, and the new one has power skating sessions. I just had my first one and I was awful. I was a lap behind all the other skaters. What can I do to work on my strength and speed so that this gets easier? Corry Reppert-Berry, 11, Rhinelander, Wis.

A: It takes time to train your body to be able to keep up with the exhausting pace of power skating. To increase your power and stamina, spend the last 6 minutes of a session doing stroking drills for 1 minute, rest for 30 seconds by gliding around the rink, repeat this 4 times. Use crossovers, perimeter stroking or moves in the field for each 1-minute interval. Kat Arbour, MS, MPT, CSCS

Q: How long should you stretch before you get on the ice? Should you stretch before going to bed? Katie Alary, 13, Thornton, Colo.; Mercedes, 11, Oklahoma

A: Use dynamic stretches and sport-specific stretches (spirals or splits) before skating and passive stretching after. Dynamic stretches are movements of the body that gradually increase in speed and motion. Passive stretching is not used as a warm-up because it slows your heart rate.

Warm-up should take the beginning athlete 30 minutes and the advanced athlete 10–15 minutes. Jump rope for 5–10 minutes, then do 5–12 repetitions of head, trunk, arm and leg movements.

Passive stretching can be done any time of the day, including before bed, and should be done daily. Make certain that stretching is not painful. To avoid muscle tearing, do not bounce. Allison Stringer, MS, PT, FAAOMPT

Q: I am working on cleaning up all my doubles. My problem is that I don't get much height on my jumps, although I get the right rotations. What type of training and exercises do I need to do in order to get my jump higher and cleaner? How often should I do the exercises? Angela Bajet, 9, San Diego, Calif.; Elizalime, 14, Pittsburgh, Pa.

A: To increase jump height, you need quick and explosive arm action and greater extension force of the takeoff leg against the ice. To do this, incorporate an off-ice program that includes strength and jump training as well as a supervised plyometric program.

Perform squats, heel raises, push-ups, chair dips and bicep curls. Off-ice jumping includes: double and single foot jumps and one-fourth, one-half, single, double and triple rotational jumps. To progress off-ice jumping, hold or wear one-fourth pound to 5 pound ankle weights.

Frequency of training varies according to periodization. During the in-season phase, skaters perform strengthening two times per week and plyometrics once a week. Incorporate off-ice jumping into your warm-up program. Allison Stringer, MS, PT, FAAOMPT

Q: I always see ads for fitness jump ropes. What makes them different from regular jump ropes, and do they really work? Kari Shore, 11, Kenmore

A: Fitness jump ropes (as in the Buddy Lee Speed Ropes) are lightweight and are able to spin fast. This fast pace works on agility, timing, foot speed and quickness, and can be used as part of the aerobic and interval training routines. Always wear athletic sneakers and jump on a cushioned floor. Kat Arbour, MS, MPT, CSCS

Q: What do you think is the most important thing to focus on when doing off-ice training? When training off-ice, do you think working by yourself with a program made for you is better or working with a professional by your side? Lanna Gallo, 14, Newark, Del.

A: I think the most important things to focus on when doing off-ice training are core strength (stomach, back and hips) and stretching. A good off-ice program includes agility, balance, core and posture with strengthening arms and legs, aerobic, anaerobic and appropriate plyometric conditioning.

In most cases, you will benefit the most working with a professional by your side to evaluate and set up a specific program for you, teach and monitor correct exercise technique, and motivate you. Your age, growth and exercise experience may determine if it is appropriate to train off-ice independently. Your physical therapist or trainer can evaluate you and provide recommendations. Lisa Ralston-Mizer, PT

Q: What is the best way to improve arching my back while doing my spirals? I stretch and do exercises to make my legs stronger, but I still have a stiff back and a flat spiral. Katie Mandler, 11, San Diego, Calif.

A: Obviously, flexibility in the legs and back is needed for spectacular spirals. However, excellent strength in the hamstring, buttocks and back is required to finish the arch and hold the position. You can refer to the “Conquering the Spiral” article in the December 2002 issue of SKATING (pp. 72–73) for a complete workout routine designed specifically to improve spirals. Kat Arbour, MS, MPT, CSCS

Q: In an off-ice warm-up before you go to practice or compete, what should I do to warm up and how long should it take? Should you do off-ice jumps or stretching first? Kaitlin Welke, 17, Lincoln, Neb.; Maki, 10, Colorado Springs, Colo.

A: The off-ice warm-up may include jogging, jump rope or the Pilates “hundred” exercise. In general the warm-up takes 5–10 minutes or until you feel like you need to take your sweater off.

You will probably be jumping during the practice session so I recommend stretching just after warming-up (see “No Time to Warm-up? Think Again” in the February 2000 issue of SKATING). On the ice, try stroking 4–5 laps, including changing direction, stretching, large waltz jumps and spins. Lisa Ralston-Mizer, PT

Q: How much off-ice conditioning should a competitive skater get? I'm wondering if I'm doing enough in the winter season because it's hard to do with school and everything. Elena, 12, Minneapolis, Minn.

A: I understand how busy life gets with school and skating, and I applaud your efforts to include off-ice conditioning. We generally recommend off-ice conditioning 2–4 times per week. During the winter when you are busier, schedule off-ice a minimum of 2 times per week.

Off-ice conditioning is the best way to keep you on the ice and injury-free. Since you are probably busier during the week, perhaps schedule one weekday evening and one Saturday morning. Lisa Ralston-Mizer, PT

Q: Is Pilates a good way of training for full-time athletes?

A: Pilates is an excellent component of a training program for core strengthening. However, Pilates alone will not adequately train the body for any sport. Strength, agility, power, interval training and flexibility are also needed for skating. Kat Arbour, MS, MPT, CSCS

Q: Is there a special exercise for you to have strong hips? Can we prevent tearing our hip muscles? Alexandra Soro, 10, Miami

A: Please see my article in the August/September 2002 SKATING titled “Strengthening the All Important Hip Muscles” (p. 64). In this article you will find exercises you can do to strength the hip muscles, including clam and abduction.

I recommend hip strengthening prior to learning doubles. Ice dancing, yoga and Pilates are also good ways to strengthen hips. Lisa Ralston-Mizer, PT