Gilliane Dixon demonstrates strength & power in a prowler push
by MELISSA VRINER
Deep in the heart of Texas, stars are beginning to shine, and not just on the ice but also in the gym. Behind every graceful and technically skilled figure skater there is a powerful, quick and strong athlete. Trainer Casey Smith knows what it takes to create a well-balanced athlete and just happens to train both the 2013 and 2014 top female S.T.A.R.S. performers Ashley Cain and Gilliane Dixon. Smith’s work with figure skaters began four years ago upon managing
a Euless, Texas, strength and conditioning facility. He started with just a small number of mainly pairs skaters. His skating clientele eventually grew, all embarking on a journey to become strong and well-balanced athletes. “Training figure skaters compared to other sports started off as a chal-
lenge at first,” Smith said. “I had to do a lot of research and observation to find out what exactly was different and what each skater needed. Figure skating requires a large amount of strength and endurance versus a sport like football that requires more raw power. Te trick is to find that deli- cate balance for each skater to have the endurance to make it through the program, but also the necessary strength and power to land those tricky jumps.” Smith encourages his athletes to participate in annual S.T.A.R.S. com- bines to help monitor and document their progress. “S.T.A.R.S. has greatly helped me as a trainer,” Smith said. “Te assess-
ments make things a lot easier to plan workout programs for every skater. Tey also provide a benchmark for each skater and allow us to measure progress in each event. Nothing beats being able to see documented results for each skater.”
Cain, the 2013 top female performer, has been able to experience that first hand. After participating in four consecutive combines, with an in- crease of 100 points per season, she continues to excel as an athlete and top performer. Dixon, the 2014 top female, participated in her first assessment in
Houston in 2012. Using her past experience as a benchmark for her abil- ities, she worked with Smith this past year to improve in every area of the combine, increasing her score by 300 points. Currently the skaters participate in off-ice strength and conditioning
three days a week at the facility in Euless. Smith likes to emphasize exercises that require core control and leg strength. From lunges to prowler pushes, he creates progressive exercises for all levels of skaters. He also incorporates Olympic lifts, which require a great amount of form and technique. “I would have to say one of my favorite things about working with
42 DECEMBER 2014 with Gilliane Dixon One of my favorite pieces of equipment I use in work-
outs is the prowler. It is like a weighted sled that you can push or pull. You can use it in interval training, alternating with pushing the prowler and doing some form of core or upper body. You can also use it when working on stamina by push- ing it to the length of your program. Sometimes we have “Prowler Fridays” where we use the prowler throughout our whole workout and at the end we have races.
figure skaters is their attention to detail both on and off the ice,” Smith said. “When teaching a new exercise or technique, there is nothing better than an athlete who is willing to listen, take constructive coaching and criticism and then apply. Each session is fun, exciting and full of energy” Although Smith’s work with figure skating began just four years ago, his athletic background includes years with football, baseball and hockey players. A graduate from the University of Central Oklahoma with a degree in kinesiology he also played hockey for the university, including two trips to nationals as well as a Final Four finish. When asked about his figure skating experience, he said “Yes, I have tried figure skating myself. Te one time I put on figure skates I toe-picked and fell flat on my face. I think what I admire most about the skaters is their footwork and edge control. Tey can do amazing things on the ice with their edges that I can not do in my hockey skates.” Melissa Vriner is the coordinator of the U.S. Figure Skating S.T.A.R.S. program.
2014 Top S.T.A.R.S. female, Gilliane Dixon, demonstrates perfect lunge technique.
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 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68