Trainer Casey Smith with athletes Ashley Cain & Gilliane Dixon
with Casey Smith
Strong legs and core muscles are essential for figure skating. I am big on finding leg and core exercises that skaters at any level can do. All of my athletes do lunges. Starting with a basic lunge and then moving on to variations where they may hold dumbbells or hold a weighted plate over their head. Basic lunges are a compound exercise that work several different muscles in the legs including quadriceps, hamstrings and glutes. To exe- cute a basic lunge, start in a standing position and step forward with one foot. Ensure both toes are facing straight ahead and the feet are parallel as if they are lined up on railroad tracks. Lower into the lunge position by bending the back knee to 90 degrees. Be aware that the core stays engaged, back straight and that the front knee stays aligned with the an- kle. Variations can include forward lunges, backward lunges, crossover lunges, with the option to add resistance with weights or medicine balls.
with Ashley Cain An abdominal workout
that I really like is weighted core twists. With this exercise I sit on the ground with a weight in my hands, hips flexed, core tight, back straight, legs crossed and then I twist with my shoulders and arms.
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SKATING 43
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