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TIPS FROM THE PROS


Looking to capture some of the speed and excitement of speeds- kating on film? Try these tips from our experts…. “Don’t record video by hand. Invest in a tripod. Depending on the equipment you use, try to get something with high definition, and get equipment that allows you to use remote control to zoom in and out on the action on the ice. Also, get to know the sport so you have the reflexes to capture it.” Tony Chung


“Some of the best advice I can give is know your equipment and shoot in “manual” mode if your camera allows it. Most new cam- eras have the capability to capture decent images in poor lighting conditions if you work in manual mode to control the settings of the camera. By working in manual mode, you will learn exactly what each setting does and you will learn which settings work well and which don’t. When you work in an automatic mode, you have very little control over the images that are produced and you’ll have a difficult time figuring out what the camera did on the few occasions that the computer made the right choices. “ Tom DiNardo


“Make sure you have a camera that allows a lot of light and has a fast shutter speed, because this is a fast sport and most rinks are dimly lit.” Steve Penland “Do go out and buy a good camera. Don’t use a cellphone. And spend some time to do post- production work on your photos.” Jerry Search


22 RACING BLADE Fall 2011 www.usspeedskating.org AVOID INJURY THROUGH


PRE-HABILITATION By Shane Domer


Pre-habilitation is a term used to describe training specifically meant to prevent injury. The ob- jective of pre-habilitation training is to build strength and stability around areas responsible for the foundation on which movement is built. Such areas include one’s hips, core and shoulders (col- lectively referred to as the body’s “pillar”).


Strengthening these


areas will improve and sustain posture and alignment, allowing your skeleton and joints to move as nature intended.


Pre-habili-


tation exercise has the added benefit of building and strengthening your most injury prone areas prior to the chronic aches and pains that can some times re- quire surgery.


Pre-habilitation Scenario As a speedskater, there is a very good chance that you spend many hours tucked into speedskating position while training. Speedskating aside, if you are like most individuals, this posture is compounded by hours spent hunched over in front of a computer screen. Over time, this lifestyle may cause your shoulders to roll forward and tighten. The result is a hunchback posture, which in turn creates more sus- ceptibility to injuries related to your shoul- der, neck, hip and low back. In order to strengthen the muscles supporting your upper back and shoulder rotators and avoid related injuries and poor posture, look to pre-habilitation ex- ercises. These exercises assist by pull- ing your shoulder blades back and down, allowing the shoulder’s ball and socket


joint to move freely and efficiently as it was designed to do.


When to Perform Pre-habilitation Pre-habilitation training may be per- formed two to six times a week. These trainings can be executed after you roll out of bed in the morning or at any point during a training session; how- ever, they are most effective near the beginning of a training session (for an “activation” effect). Many pre-habilita- tion movements can be performed with little or no equipment, making them very easy to integrate into your exist- ing routine. It is extremely important that you allot time for this training, as it is one of the best investments you can make for your long-term health and career longevity. Once you’ve built pillar strength


through your pre-habilitation routine, you’ve gone a long way toward creating a body that’s capable of remarkable move- ment and, more important, is resistant to injury and long-term deterioration.


Sample Pre-habilitation Routine Want to get started today? Here are some exercise examples to help you get going:


SHANE DOMER, US Speedskating Strength and Conditioning Coach


Shane Domer currently serves as the Strength and Conditioning Specialist for US Speedskating. He received his BS at Kennesaw State University and his MEd at the University of Georgia. Domer has previously served as a Strength and Conditioning Coach for the NSCA World Headquarters, the University of Georgia, The Optimal Athlete Inc., and the American Bushido Karate Association.


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