Example of a “dynamic” warm-up before going on the ice: Formula A: • 3 minutes easy jogging • 1 minute jumping jacks • 20 butt kicks, 20 high knees, 6 skips and repeat Formula B • 3 minutes easy jogging • 2 to 3 minutes easy jump rope (30 sec on, 30 sec off) Benoit Duboscq with Evan Lysacek
force and controlled tension applied. Static stretching can be used as a warm-down (after skating activity sometimes referred to as “cool-down”) to accelerate sports recovery. Recovery is the process of returning all body systems and to prepare the muscles for the next day. A warm-down should involve a continuous decrease in cardiovascular activity like passive stretching. Re-hydrating and refueling immediately after training sessions or competitions can also help the athlete to recuperate more quickly. When excess lactic build up is removed by this activity, muscle stiffness is reduced. The reduction in metabolic wastes allows muscles to recover rapidly after sessions and competitions. Just as a good warm-up assures that the skater has reached an optimal mental and physical state to perform on the ice and can assure a faster recovery, a good warm-down, which includes static stretching, can also accelerate the recovery process as soon as the training session is over, and help to restore the athlete’s state of mind. Conclusion Dynamic stretching is the preferred technique when it comes to warming up. Recent studies have shown that traditional static stretching techniques do little to increase flexibility or reduce injuries when performed before a workout, in fact studies show that static stretching can have a detrimental effect on explosive movements and speed strength output. As one would expect, dynamic activities that require movement, such as running, jumping, and rotating, stress that the dynamic receptor is more beneficial when preparing for a warm-up prior to going on the ice. Dynamic stretching also includes constant motion throughout the warm-up which maintains the core temperature, whereas static stretching can see a drop in temperatures of several degrees. Another benefit of dynamic warm-up is that it prepares the muscles and joints in a more specific manner as the body is going through movement patterns
• 20 high knees, 20 pack pedals, side shuffles, and repeat
during the skating sessions. It also helps the nervous system and motor ability because dynamic motions do more to develop those areas than static stretching. Static stretching decreases body temperature, which is not ideal before jumping. While many studies show the lack of benefits of static stretching before a workout, there is still much data to support the benefits of static stretching after the workout as a recovery means. We understand that time can be challenging when your students get out of school until they get to the rink and ready to skate, but would it be beneficial to spend a small amount of time (eight to ten minutes) of a consistent dynamic warm-up before going on the ice? If this is done ritually, it could make a big difference at the end of the year. Not only will your athletes be able to perform at a higher level during sessions, but they will also be mentally and physically more prepared to reach their goals and stay healthy. If you want your students to recover faster, prevent injuries, and jump higher, warming up prior skating might be a wise choice. It is our responsibility to educate our athletes on how to perform at their best! About the author: Benoit Duboscq was born in France, where he studied the methodology of training while he competed at the highest level in track and field and basketball. Benoit has trained many Olympic champions, world champions, and NBA players. He is an active consultant to the sports medicine division for U.S. Figure Skating and has been working as an assessor with the S.T.A.R.S. (Standardized Testing of Athleticism to Recognize Skaters) program. He has also written an injury prevention basic exercise guide for U.S. Figure Skating. The guide illustrates several simple exercises for increasing lower extremity proprioception and stability. In 2011, Benoit was invited to the USOC with more than 25 participants to discuss impact related injuries along with three boot manufacturers, USOC staff, and U.S. Figure Skating staff partnering with PSA. He currently owns a sports performance gym inside the Toyota Sports Center in El Segundo California. He is also the strength and conditioning coach of the LA Junior Kings.
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