Simply Skating
FLEXIBILITY. STRENGTH. ENDURANCE
Skater WArm UP
*Skaters this should be done as close to getting on the ice as possible. We welcome you to add anything you see as a benefit to you and your skating
Music: choice by skater (upbeat, cardio style)
Jump Rope 2-4 min: try not to stop, jump single jumps with feet together, keep yourself light on your feet and try only allowing your wrists to move the rope
10-12 Jumping Jacks: neat feet, move arms and legs at the same time
Light jog: if you have the option, you can jog around the perimeter of the rink. Jogging in place is acceptable. Keep the weight of your body falling on the ball of your foot, do not over run...... (watch for hip over knee over toe)
Grape Vine: back and forth a couple time, focus on quick feet and accuracy
5 (My Version) Burpees: Add one full rotation to the normal set of a burpee. These do not need to be done fast!
Rotations: start with 1/4 4X then 1/2 4X then 1 full 4X (skaters working on axel or higher can go for 1 1/2 4X and work their way up)
All jumps on the floor: Skaters can (and should) walk through each jump that they have learned. Some jumps walk through on the floor slightly differently than on the ice, so if you have questions or are not sure, don't hesitate to ask!
Jump, Jump Land: Skater can stand in place and jump in the air twice consecutively followed by a strong landing position following the two jumps.
Skaters can play music of their choice throughout the warm up or can do without. Your muscles should be warm before getting on the ice. Some skaters can add additional light stretching to the warm up but save the majority of that for after your sessions are completed!
OFF ICE COOL DOWN: (after you skate)
As soon as skaters get skates off:
Standing (small) split stretch: skaters should stand with legs just outside of hips width apart and let hands hang to floor. Move and hold to the right for 30 seconds and then left for 30 seconds.
Sitting floor splits: You can put one leg in front and one leg behind, then switch. Then you can full sit on the floor and open to the split position
Arms to opposite side: pull left arm to right side and right arm to left side to stretch the back muscles and shoulders
Roll muscles: You can buy a muscle roller or simply use a can of soup to roll along tired or sore muscles and it will help alleviate some of the tension or pain. Even without pain, it will allow the muscle to stretch and improve recovery and flexibility.
Back bend, cartwheel, roundoff: once the skater feels stretched out and limber, they can chose to do some of the above for good back stretches and extra core body strength