COACHES' CORNER
Coaches' Corner is a regular feature of the West Carleton Skating Club, where information about various skating topics is presented by one of our coaches. New topics will be added regularly, so be sure to check back here again!
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Email: askacoach@wcskatingclub.ca
Flexibility
Flexibility is a key component of fitness. Many skills in the sport of figure skating require a high degree of flexibility in order to be performed. Agility, body line, and skill acquisition all require the component of flexibility. Spirals, sit spins and footwork are a few examples of sport specific skills that require a high degree of flexibility in order to be performed well.
Flexibility refers to the degree to which a joint may move through its maximal possible normal range of motion and ease of movement about a joint. It has static and dynamic components - the first reflects the person's ability to move a joint gently through its full range of motion and the second, the resistance to rapid movement at a particular joint. The determining factor in joint range of motion is the extensibility of the associated connective tissue in and around the joint (tendon and ligaments). From a health standpoint, loss of joint flexibility often contributes to postural difficulties and potential for injury. These usually result from the shortening of connective tissues on one side of a joint concurrent with a loss of tone in the muscles on the opposite side of the joint.
Enhancing Flexibility
The flexibility of joints is best enhanced by taking the joint through its full range of motion, and making a gentle stretching movement at the end of the range of motion. A flexibility program will increase the extensibility of muscles and connective tissues. It cannot change the basic joint structure.
Ballistic Stretching
Ballistic stretching involves a sudden and forceful pull on the muscle and connective tissue through the use of a bouncing type motion to stretch the muscles. These rapid, ballistic (bouncing) movements should be avoided. They stimulate nerve endings within the muscle, inducing a stretch reflex, with a contraction of the corresponding muscle group that restricts movement and may cause injury if the joint is simultaneously being stretched.
Static Stretching
Slow 'static' stretching can be applied by an external resistance such as a partner or a wall surface - it is held for 10 - 30 seconds as the individual relaxes. The feeling of tension subsides as the nerve endings within the muscle adapt to the external force. Further pressure can then be exerted to recreate the sensation of mild tension. This new position is held for 30 - 60 seconds.
Warm Up
This is a very important part of each workout which is all too often neglected. A general warm-up to all the major muscle groups of the body is important. Specific exercises should include stretching of the shoulders, hamstrings, trunk, groin and calf muscles. On ice stroking should be included as part of the warm up.
Cool Down
A proper cool down, using a combination of stroking and some of the same exercises used in the warm up, will help to minimize post-exercise stiff muscles. It is important that you give your body a chance to 'cool down' before ending your skating. You can use that last 5 minutes of your session as your cool down. Combine stroking and stretching.