POOJA KALYAN FINDS S.T.A.R.S. MOTIVATES HER TO EXCEL S.T.A.R.S. Athlete Ambassador Pooja Kalyan
Pooja Kalyan, 9, was a top finisher for females under age 12 in the 2011 S.T.A.R.S. combine season. She represents the Ozark Figure Skating Club in Arkansas and competes at the juvenile level. In her free time she designs dresses for her dolls and loves to read. She plans to be an Olympic gold medalist and a neurosurgeon when she grows up. She has an older sister and three dogs.
Coaches: Boyko Alexeiv, Jennifer Kelly Off-ice trainer: Benoit Duboscq Number of hours spent on ice per week: 7 to 8 hours Number of hours spent off ice per week: 5 to 6 hours
Favorite thing about S.T.A.R.S: “It was fun and challenging. The positive atmosphere motivated me to do my best. I did not want to give up!” Favorite food: Thai red curry with chicken Favorite jumps: Double flip and double Lutz Favorite off-ice exercise: Plank, crunches and “anything that works my core.”
Advice to other athletes: “I believe that hard work and focus pays off and that off-ice exercises are important and have made me a stronger skater.”
TIP FROM TRAINER BENOIT DUBOSQ (NSCA CSCS), TOYOTA SPORTS CENTER
Benoit suggests the following exercises to help strengthen and stabilize the foot and ankle, optimize jumping efficiency, and to help prevent injuries related to repeated impact.
1.) Ankle mobilization:
Standing at the wall (you may use your hands gently on the wall for balance), keep your left heel on the floor and actively swing your free leg (ankle inversion/ever- sion). 20 reps each leg.
2.) Dynamic soleus/
gastroc stretch: (these are the muscles of the calf)
Keeping your ankles in a neu- tral position (not turned inward or outward), stand at the wall with your hands on the wall for stability and flex the knee nearest the wall. Hold for two seconds and repeat. 10 reps x two seconds on each leg.
3.) Standing toe raises:
Standing on both feet, come up to the toes and then lower slowly to the floor. On your way down, emphasize pushing with your big toe to slow your descent (eccentric decel- eration). Two sets of eight reps.
4.) Dynamic skipping with control:
This is technically executed skip- ping. Push off with a fully ex- tended ankle, knee and hip, and land on the ball of the opposite foot. Hold that position for two seconds before the next skip. Two sets of 16 skips (eight per leg).
5.) GO SKATE!! 34 FEBRUARY 2012
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