2013 S.T.A.R.S. SCHEDULE
Scottsdale, Ariz. Thursday, April 11
Charleston, S.C. Friday, April 19
Dallas, Texas Saturday, May 4
Ontario, Calif. Sunday, May 5
Rochester, Minn. Sunday, May 5
Denver, Colo. Saturday, May 18
San Jose, Calif. Sunday, May 19
Atlanta, Ga. Sunday, June 16
Washington D.C. (Rockville, Md.)
Sunday, June 16
Orange County, Calif. (Lake Forest)
Friday, June 21
Boston, Mass. (Marlborough) Sunday, July 7
Stamford, Conn. Tuesday, July 9
Charlotte, N.C. Friday, July 12
Chicago, Ill. (Vernon Hills)
Sunday, July 14
Salt Lake City, Utah Monday, July 15
Louisville, Ky. Saturday, July 20
Newark, Del. Sunday, July 21
Detroit, Mich. Sunday, July 28
Portland, Ore. Sunday, July 28 Seattle, Wash.
Thursday, Aug. 1
Registration open NOW! Sign up at
www.STARScombine.org 28 APRIL 2013
SAMPLE WORKOUT - Strength Training Complete the fi rst six exercises as a circuit, resting 10 seconds between exercises. At the end of the
circuit, recover for two minutes then repeat the circuit two more times (three sets in total). Now move on to the fi nal six exercises, following the same format. If you are not accustomed to working out, start with only the three sets of the fi rst six exercises then stop. The following week, add the fi rst two exercises from the next set. Continue in this way, adding in two more exercises each week until all 12 exercises are in the same workout. Notice that this sample workout follows a formula: (LLUUCC — that’s Lower Lower upper upper core core — and this is how you can choose diff erent exercises from each section of the guide to vary your workouts and keep it fresh for your body.
EXERCISE
Single Leg Dead Lift Two Step Run Push-Ups
REPS X SETS 10 per leg X 3 30 seconds X 3 12-15 X 3
Standing Rows with Bands 12-15 X 3 Alternate Leg Lowering 30 sec X 3 Side Lift
30 sec X 3 EXERCISE
Sitting Straight Leg Raise Prison Squat Jumps Standing Chest Fly Standing Back Fly Side Plank Star
REPS X SETS 12-15 X 3 12-15 X 3 12-15 X 3 12-15 X 3 30 sec X 3
Mountain Climbers from Plank 30 sec X 3
GET READY FOR S.T.A.R.S. The 2013 S.T.A.R.S. season is
here. S.T.A.R.S. (Standardized Test- ing of Athleticism to Recognize Skaters) is a one-day event (called a combine) that consists of 15 off - ice tests that evaluates you in three main areas: Agility/Balance/Co- ordination, Strength and Power, and Flexibility. S.T.A.R.S. is meant to help you fi gure out where you are strong and where you need work in your athletic skills — specifi cally those that are most relevant to jumping, spinning and other skating skills. Two members of U.S. Figure Skating’s Sports
Science and Medicine Committee, Dr. Kat Arbour and physical therapist Judy Holmes, worked to- gether to create an exercise guide to help you prepare for the S.T.A.R.S. testing. This guide is avail- able as a free download at the S.T.A.R.S. website —
www.STARScombine.org. Keep in mind that while the guide is not intended to be a complete or one- size-fi ts-all workout, it is an excellent starting point for you, your coach and trainer to plan out an eff ec- tive off -ice fi tness routine. The S.T.A.R.S. guide was fi rst developed to
share exercises that are specifi cally related to each skill in the S.T.A.R.S. testing. The guide can help you prepare for the upcoming S.T.A.R.S. testing by guiding you through exercises that can help im- prove your fl exibility, strength, power and agility — all of these areas will also help you on the ice.
2013! Additionally, this guide was de-
signed to be able to be used with a minimum of equipment and space, so it is a good starting point for your off -ice program. While you should always consult your coach or trainer when beginning or modifying your off -ice training program, the exercis- es are basic enough to be done with a minimum of supervision. There are however some specifi c moves that you should only do under the super- vision of an adult (preferably a coach or strength and conditioning special- ist), and these are clearly marked in the
S.T.A.R.S. guide. There is also a new section for 2013 that gives
you a sample schedule for your aerobic and anaer- obic energy systems — which will help you keep a high intensity throughout your skating programs and also help you to recover quickly. If you are new to off -ice training (have never
participated in an organized off -ice workout be- fore), see the suggested exercises below as a good place to start. All of the exercises below can be found in the S.T.A.R.S. exercise guide. Safe and hap- py training! Obviously, the S.T.A.R.S. guide contains a lot
of information, that’s why we have put together a sample workout in the guide for you to use and integrate into your off -ice conditioning. Here you can see how the exercises can be combined into a strength/power workout or stretching session.
GROUP 1
GROUP 2
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60