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Improve off -ice routine with your S.T.A.R.S. results by PETER ZAPALO

U.S. Figure Skating’s S.T.A.R.S. program is

now able to give highly specifi c data to all 2013 S.T.A.R.S. participants based on more than three years of statistics. T rough feedback from coaches, trainers,

parents and athletes, this information is being used by S.T.A.R.S. athletes to take their test results and compare how they are performing relative to their peers of the same age, gender and skating lev- el, and adjust their training accordingly. Why is this important and how can one use

the S.T.A.R.S. information to help keep young athletes’ athletic skills appropriately developing for a given skating level? 1) It is useful for the coach and athlete to

know if they are performing at the same level, are more advanced or behind their peers, because they might use this information to make decisions about attempting new on-ice skills, or if and when to prepare to test at a higher level. 2) Athletic weaknesses can be identifi ed and

addressed, and advanced skills showcased or put into a maintenance training schedule so more at- tention can be focused elsewhere. Not only should this boost on-ice performance, it can help make the athletes’ bodies more injury-resistant.

PUTTING IT INTO ACTION While reviewing the raw scores you obtained in each of the 15 S.T.A.R.S. tests, look at the re- sults worksheet you received with your score sheet. T is information is broken down by gender and test level, but not by age. T e great thing about the results worksheet is that it corresponds one- to-one with each of the 15 tests and also the free S.T.A.R.S. exercise guide. For the sake of this discussion, pretend that

you are in-range on eight of the 15 tests, quite a bit ahead of your skating peers in fl exibility but a bit behind in core strength and upper body. By discovering where you are “out-of-range,” you can pinpoint the two or three specifi c tests in which you are lagging and go directly to the S.T.A.R.S. exercise guide, where the exercises are organized by corresponding test. T e guide will give you a spe- cifi c outline of which off -ice exercises you could add or modify in your routine to bring your lag- ging areas of athletic performance up to speed. Remember, the published data ranges do

not tell you if your performance was good or bad, merely how you scored and if you are performing the same, better than or not as well as your peers.


DATE Atlanta, Ga. Washington, D.C.

(Rockville, Md.) Orange County, Calif.

(Lake Forest) Boston, Mass.

(Marlborough) Stamford, Conn. Charlotte, N.C. Chicago, Ill.

Sunday, June 16 Sunday, June 16

Friday, June 21

Sunday, July 7 Tuesday, July 9

(Vernon Hills) Salt Lake City, Utah Monday, July 15 Louisville, Ky. Newark, Del. Detroit, Mich. Portland, Ore. Seattle, Wash.

Friday, July 12 Sunday, July 14

Saturday, July 20 Sunday, July 21 Sunday, July 28 Sunday, July 28 Thursday, Aug. 1

Your coach may endeavor to have you performing athletically ahead of your test level, so that he/she can feel sure that when you do test up your body is ready for the rigors of the required on-ice skills. As always, consult your coach when adding or modi- fying any part of your training routine. Limited space is available to athletes wishing

to participate in the remaining 2013 S.T.A.R.S. combines. Go to to sign up. You will also fi nd the exercise guide and an explanation of each of the 15 tests.

IN REGISTRATION CONTEST Congratulations to the cities of Boston and Chicago, both winners in the March registration drive. As part


of their rewards, celebrity athletes Tanith Belbin and Rockne Brubaker will be on hand to encourage these athletes through the testing, while participating in a special Q&A and autograph session during the midday seminar titled “Training, Overtraining and Recovery.” Belbin will be featured in Boston on Sunday, July 7 and Brubaker in Chi- cago on Sunday, July 14. Limited space is left in these cities; to participate, sign up at

38 JUNE/JULY 2013






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