Get Coached S&C for Figure Skating w/c 20/7/2015

Hello and welcome to my second blog post from the Toronto Cricket & Curling Club, Toronto, Canada! Our month at camp is nearly over and there has been some great leaps made during this time, and not just their jumps on the ice!
The skaters here have all worked hard and really moved forward in their skating. New friends from across the world have been made and new experiences gained through working with the team of coaches here. I can say that the two Scots girls have really enjoyed their first camp at the TCC and I am sure they will make every effort to get back here as soon as they can!

This post is going to look at what I consider to be one of the most beneficial exercises that a young skater can do off the ice to improve strength, balance and core control; the single leg or pistol squat!
It is a well documented exercise with some excellent video demonstrations on You Tube. What I would like to do is highlight the benefits to skaters and show a couple of regressions to help progress the exercise.

To perform a single leg squat well full ankle and hip range of motion is needed as is good flexibility through the hamstrings, hip flexors, gluts and lower back to ensure good posture through out the movement. It is important to ensure that the back is kept extended with minimal tuck under of the hips or butt wink as it is also known. The supporting leg knee should track over the toes, not rotate inwards thus pushing the hip out. It is also important to try and keep the pelvis level i.e. don't hitch up or drop down either hip. This will challenge the core musculature including the gluts in a way that will transfer directly to the ice.
The single leg squat can be seen in many different forms on the ice including Tea Pots for the beginner skaters, Hydra Blades, Sit Spins and for leg strength to land the jumps!
Many of the skaters I work with can already perform moderately good single leg squats or have achieved this with a little coaching and hard work. Getting it technically correct, deep and well balanced may take a little longer but it is definitely worth persevering with.
If a deep and well balanced squat can't be achieved initially then it may be worth regressing the exercise to then move forward again.

This can be done in several ways, two of which I will cover here. The following video shows wall mounted TRX straps being used to assist with balance and returning to an upright position. This I find has helped the skaters to gain the strength and confidence to squat deep. I emphasise that the straps should be used as little as possible to ensure the most benefit can be gained from the movement.
The elevated foot can also be put on a box behind the athlete to load the front leg whilst still assisting in the movement as seen here. Again emphasis is put on the need for good posture and control throughout the movement.
This is an easy exercise to perform anywhere, beside the rink, at home etc and the benefits for skaters young and older are great. They can even be done on the ice in the form of repeated Tea Pots too! So if you as a skater or the skaters you coach are not already doing single leg squats in one form or another then get it added to the sessions.
If you have any questions or comments on this or any other exercises I have covered please do not hesitate to get in touch here, on my FB Page Get Coached or by email tsilvester@getcoached.net