FIGURE SKATER FITNESS - Winter 2021

A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 1

WINTER 2021

3

FLEXAFIT WORKOUT

WAYS

TO BECOME LEAN & MIGHTY

GETTING THE BOOT! How to Get the Right Fit for Your Feet

EXERCISES TO INCREASE YOUR VERTICAL JUMP 8 GREAT SNACK SWAPS TO MUNCH ON NOW

PLUS!

Inspiring Mind Training Exercises

ANA CECILIA CANTÚ FÉLIX This four-time Mexican Senior National Champion from Nuevo León, México, shares what it takes to become the best version of your self, both on and off the ice.

www.figureskaterfitnessmag.com

EDITOR’S LETTER

Happy New Year 2021! www.edeaskates.com

THANK YOU TO EVERYONE WHO CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka EDITORIAL DIRECTOR Adriana Ermter CHIEF FINANCIAL OFFICER & OPERATIONS Angela Ronka

Jump Bands to prevent slipping

PRACTICE M A D E

CONTRIBUTORS Christian Bonin Patti Larkin Ashley Leone David Merson Cynthia Roemer Maya Rourke Angela Salveo Michelle Wilkin

Let’s start 2021 with a fresh outlook on training. We must not let closures and less ice time at skating slow down our training. If we look on the bright side, this pandemic has changed the way skaters look at off-ice conditioning.

In a good way, skaters are much more aware of the importance of off-ice training. Coaches are enforcing skaters to maintain off-ice jumps and strength training. This ultimately will help keep up physical form until things go back to normal on the ice.

In this issue, our fitness insider will feature a lower body workout to emphasize training the vertical jump and leg power. These exercises will help increase your jump height, as well as power on the ice.

We have packed this issue with some great tips for skaters during these difficult times. The key is to keep the mind in the game.

Keep up the pace with our expert guidance on great nutritional snacks, mind training exercises, fitness workouts and more.

Enjoy!

Signe

PERFECT See how quickly you can leap ahead Visit us at www.figureskaterfitnessmag.com

Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 554 9456. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication.

PRINTED IN CANADA

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FIGURE SKATER FITNESS

WINTER 2021

Table of Contents A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING

VOLUME 7

ISSUE 1

WINTER 2021

3

FLEXAFIT WORKOUT

WAYS

TO BECOME LEAN & MIGHTY

GETTING THE BOOT!

EXERCISES TO INCREASE YOUR VERTICAL JUMP 8 GREAT SNACK SWAPS TO MUNCH ON NOW

How to Get the Right Fit for Your Feet

PLUS!

ON THE COVER

Figure skater, Ana Cecilia Cantú Félix, photography courtesy, Ana Cecilia Cantú Félix

Inspiring Mind Training Exercises

ANA CECILIA CANTÚ FÉLIX This four-time Mexican Senior National Champion from Nuevo León, México, shares what it takes to become the best version of your self, both on and off the ice.

www.figureskaterfitnessmag.com

PAGE 3 PAGE 4

Masthead & Editor’s Letter Table of Contents

PAGE 6

THE IT LIST

PAGE 9

FITNESS INSIDER

PAGE 10

Three Ways to Become Lean & Mighty

PAGE 12

FLEXAFIT WORKOUT

How to Increase Your Vertical Jumps

PAGE 23

INJURY PREVENTION

PAGE 24 PAGE 26

Getting the Boot Six Common Skate Injuries You Can Avoid

PAGE 28

IN THE SPOTLIGHT Be inspired by Ana Cecilia Cantú Félix! She shares what it takes to become a champion

PAGE 34

4

TRAIN THE MIND

PAGE 34

Train Your Brain

PAGE 37

NUTRITION INSIDER

PAGE 38

Eight Great Snack Swaps

PAGE 40

STYLE

PAGE 41

Skin Saviours

PAGE 42

SKATERS CORNER

Inspiration Sensation

FIGURE SKATER FITNESS

THE IT LIST

WINTER 2021

READ IT What defines your individual success?

Your teenage years are a good time to start contemplating this question, so check out The Success Principles for Teens by Jack Canfield and young entrepreneur Kent Healy’s book ($19.99, available online at www.indigo.ca). On each page you’ll find simple, fun, engaging and effective success strategies that have been used for decades. We know that setting goals and seeing the big picture can be challenging, so let this book inspire you to see your own version of success and how to bring it to life. - Maya Rourke

WEAR IT What’s the wait? You don’t need to be skating your program to start playing with these glam eyeshadow colours. NYX Professional Makeup Ultimate Utopia 40-shade eyeshadow palette ($50, available at Shoppers Drug Mart) has every neutral, metallic, pastel, matte and shimmering hue you could possibly want to create the perfect look for your back-tothe-ice debut. - Adriana Ermter

SAY IT

If it wasn’t hard, everyone would do it. It’s the hard that makes it great.

— Tom Hanks

MEET: ASHLEY LEONE

W

ith 15 years of practical nutrition-based experience beneath her long-distance running gear, Leone is a go-to sports dietitian for all athletes in any sport and at any level and age.

Through her company, the Gazelle Nutrition Lab in Toronto, Leone has been empowering individuals and performance-minded companies and teams with science-backed nutrition strategies to help them achieve their goals for seven years. She’s also a pretty great writer (yes, we’re more than a little biased!), too. A long-time and regular contributor to Figure Skater Fit-

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ness, Leone shares her insight on healthy meals, recipes and why, when and how many apples we should eat each day to keep the doctor away on the pages of our Nutrition Insider section. As a Registered Dietitian with a Master of Science degree in Nutrition from the University of Toronto, a diploma in Sport Nutrition from the International Olympic Committee and a certificate in Diabetes Education, she also knows how to make healthy eating fun. Flip to page 38 where you can test-drive some of Leone’s great snacking ideas to see what we’re talking about. - Adriana Ermter

THE IT LIST

PLAN IT JANUARY 2021 8-10 11-17 11-21 25-31

24th Annual Foot of the Lake Synchronized Skating Classic, Fond Du Lac, WI, USA 2021 Skate Canada Challenge (virtual) 2021 Toyota U.S. Figure Skating Championships, Las Vegas, NV, USA 2021 European Figure Skating Championships, Zagreb, Croatia

FEBRUARY 2021 8-14 8-14 19-21 24-27

ISU Four Continents Figure Skating Championships – cancelled Sydney, Australia 2021 Canadian Tire National Skating Championships, Vancouver, B.C., Canada 2021 Skate Canada Synchronized Skating Championships, cancelled QC, Canada 2021 US Synchronized Skating Championships, Las Vegas, NV, USA

MARCH 2021 1-7 12-14 22-28

2021 ISU World Junior Figure Skating Championships, Harbin, China 2021 ISU World Junior Synchronized Figure Skating Championships, TBD 2021 ISU World Figure Skating Championships, Stockholm, Sweden

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we train athletes around the world SPORT SPECIFIC TRAINING FOR FIGURE SKATERS

- JUMPS

- FLEXIBILITY

- CONDITIONING - CONSULTING - GOAL SETTING - SEMINARS & WORKSHOPS - FITNESS ASSESSMENTS - COACH CERTIFICATION

FITNESS

PROGRAM

INSIDER

flexafit.com

info@flexafit.com flexafit

flexafit_by_signe_ronka

Get your skating edge with three key exercises to promote a lean and mighty body shape for maximum output and optimum performance. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

FITNESS INSIDER

WINTER 2021

1 RUNNING SPRINTS Description: Running short distances quickly and with excellent form.

When to execute, frequency and why: First thing in the morning, prior to skating for the day to wake up your mind and body.

Perform your running sprints five days a week.

How it contributes to becoming lean and mighty: Sprints boost your energy and your heart, while burning fat, which promotes leaner muscle tone. Increasing blood flow to your muscles will feed your muscles with quality nutrients to perform better.

Sprints also build and prepare your body for short quick bursts of power, necessary for jumps.

How to execute: Sprints can be run indoors on a track, in a gym or even down a long and empty hallway. Typically you’ll need between 50 to 100 meters (175 to 325 feet) where no obstacles are in the way. Aim for 5-10 times each.

2 JUMPING ROPE

THREE WAYS TO BECOME LEAN & MIGHTY Why building a strong muscular foundation is key to your skating success

by David Merson, PT, DPT, ATC

T

raining focused on becoming lean and mighty can be simple through consistent, targeted and effective fitness methods. If your body is lean and mighty, you will feel great and perform at your absolute best. Lean and mighty muscles will also keep your body in optimal condition and prevent inju-

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ry, making your in-season training an important part of your workout cycle. So building a strong foundation of increased muscle tone, improved coordination and solid stability now is key to giving your long-program a superior look. Use these three methods for optimum results.

Description: Jumping rope with short rest breaks.

When to execute, frequency and why: Prior to skating, so you can warm up your body for your skating sessions or perform after skating to improve your cardio-respiratory endurance. Practice your running sprints five days a week.

How it contributes to becoming lean and mighty: Jumping rope will improve your coordination, quickness and cardio-respiratory endurance—all great benefits for a figure skater.

How to execute: On a flat indoor or outdoor surface, start by jumping rope for 20 seconds, resting for 10 seconds and repeating this cycle. Repeat for five minutes and then, increase for up to 10 minutes. Variations in time are welcome once you are comfortable with the basics. Practice this interval routine for five to 10 minutes.

3 STABILIZING YOUR CORE MUSCLES Description: Front plank and side plank sequence.

When to execute, frequency and why: Try this sequence before you skate to warm up your body for your skating sessions or perform it afterwards to improve your core stability.

How it contributes to becoming lean and mighty: Core muscle activation and stabilization is required for all figure skating activities. A strong, well-activated core muscle group will allow for improved power production, improved posture and assist with injury prevention.

How to execute: On a flat surface or on a fitness mat, start in a front plank position facing downwards. Your upper body is supported with elbows bent at 90 degrees and with your feet shoulder width apart. Hold the front plank position for 10 to 60 seconds and then, rest for 10 seconds. Move to a side plank position, while laying on your side with your upper body supported by your elbow. Your lower body should make contact with the ground at your ankles. Hold the side plank position for 10 - 60 seconds. Turn to the other side. In both positions, ensure your body is aligned: with your ears, the top of your shoulder, the side of your hip, the side of your knees and the side of your ankles in a straight line. Repeat this sequence three to five times.

figureskaterfitnessmag.com

HOW TO INCORPORATE LEAN AND MIGHTY METHODS Before Skating Running Sprints: Two sprints Jumping Rope: two to five minutes of intervals Stabilizing Your Core Muscles: One to two repetitions of front and side planks GO SKATE YOUR SESSIONS After Skating Running Sprints: five to 10 sprints Jumping Rope: five to 10 minutes of intervals Stabilizing Your Core Muscles: two to five repetitions of front and side planks

Be consistent and focus on form.

Recommendation: Track your progress in an on and off -ice skating log. You will like the results. The results will encourage you to work harder.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2021

PLYOMETRICS These exercises are great to increase vertical jump and explosive power. Make sure to consult with a fitness trainer to set the appropriate box height for your level.

Increase your Vertical Jump with these plyometric and leg power workouts

Two foot box jump Start on two feet, hip distance apart. Jump up on the box maintaining hip, knee and toe alignment, with a bend in the knee.

Hop back down and repeat 10-12 reps for 3 sets.

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Ksenia Krouzkevitch, I am a skater in Pre-Juvenile level from Canada.

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y goal is to get more height in my double jumps, land clean double M Axel on the ice and work towards my triple jumps. lexafit program has helped me to improve my strength, technique, F height and air position in my jumps.

The best part about skating is training and performing.

My favourite skaters is Kamila Valieva and Anna Scherbakova because they can do very difficult jump combinations and they have beautiful artistry.

My dream is to represent team Canada at the Olympic Games one day.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2021

Single leg box jump Start on one foot, jump up on the box with a soft landing. Jump off the box forward and hold the landing to stabilize the ankle.

Do 5-10 reps on each leg for 3 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2021

Depth jump + Explosive Jump

1/4 turn box jump

Either jumping on the box or start standing on the box, place one foot out to drop off the box, landing on two feet.

As soon as you land, pop up into the air pushing the hips through into extension. You can do this on two feet and one foot.

Start on one leg, jump a Âź turn up on the box landing on the same leg. Focus on the air position the same as on the ice.

Do 5-10 reps on each leg for 3 sets.

Do 10 reps for 3 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2021

LEG POWER

Scissor lunge jump

These leg exercises will help improve sport specific strength to increase power on the ice.

Start in a lunge, jump up in the air and scissor the legs in the air, returning to the original start position.

Squat jump + cross

Do 12-15 reps each leg for 3 sets.

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Start in a low squat hold, pop up into a twist jump to one direction and back into a deep squat.

Repeat 10 reps both directions for 3 sets.

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FIGURE SKATER FITNESS

FITNESS INSIDER WORKOUTS

WINTER 2021

Reverse squat + Explosive Jump

Single leg burpee Start on one leg, jump up in the air extending the hips then down into a push up on one leg.

Start on one leg bringing the knee down to the achilles tendon before jumping up into the air extending the hips.

Repeat for 12-15 reps on each leg for 3 sets.

Repeat for 12-15 reps on each leg for 3 sets.

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FIGURE SKATER FITNESS

WINTER 2021

ONLINE JUMP CLASSES Off-Ice jumps are an important addition to the training done on the ice

Skaters follow a structured plan to improve overall jump technique and biomechanics

At FLEXAFIT, we have world class, result proven exercises that focus on progression based training.

It allows the skaters to learn the fundamentals first before advancing to more complex movements

Each class is broken down into jump movement patterns, stationary jumps and across the floor skating jump exercises

FLEXAFIT.COM/CLASSES/#OJC info@flexafit.com 22

INJURY

PREVENTION

We all know it’s important to stay and remain happy and healthy throughout the in-season, but do you know how? We’ve got the insight, tips and exercises you need to do your part. Put each one into practice and you’re sure to reach and stay at your peak performance. figureskaterfitnessmag.com

FIGURE SKATER FITNESS

INJURY PREVENTION

WINTER 2021

With these factors in mind, the boots are then rated based on scale of 1 to 100 with higher numbers associated with stronger boots. For example, a boot with a support rating of 80 is stronger than a boot with a support rating of 50. That said, these ratings are not universally standardized by the figure skating industry, but rather are determined by each manufacturer independently which means a boot with an 80 stiffness rating from one manufacturer cannot be accurately compared to the ratings of another manufacturer.

Boot Ratings VS Skill Level

GETTING THE BOOT Understanding your boot support levels, what they are, what they mean and how to find the right one for your feet

by Patti Larkin

W

ish your jumps were higher, your spins were more controlled and your landings looked and felt more grounded? You’re not alone. For years, skaters have thought about these challenges at various stages in their skating careers and sought advice and insight from their coaches and choreographers. But what if the answers could be found in, well, your boots?

Recently, skating boot manufactures have assigned support and/or stiffness ratings to their boot models, believing the numeric grade will help skaters choose the right pair for their feet and their skill level. Yet, understanding how to interpret these ratings in conjunction with each boot’s technology and the athlete’s skating aspirations and capabilities can be daunting. Here’s what you need to know.

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The Boot Rating System The boot support rating is a system used by skate manufacturers to identify how much support or stiffness can be attributed to a boot. Currently, the determining factors include: 1 The design of the boot 2 The materials used in the boot’s fabrication process 3 The tongue, and 4 The padding around the ankle

Many boot manufactures suggest that higher support ratings should be aligned with higher skating skills, so if you want to advance your jumping capabilities, increase the support level of your boots. Yet, according to the 2012 study, “The Impact of the Impact” by Peter Zapalo M.S., Heidi DeLio Thibert, Kat Arbour Ph.D., Mitch Moyer and Jen Burke M.D., there was no discernable difference in landing impact, regardless if the figure skaters being measured were doing a single or a triple jump.

What these findings may suggest is that choosing boot stiffness based on jump rotation ability may not be the most optimal deciding factor in determining the correct boot support level for the skater. That said, the study also revealed that skaters with increased ankle mobility within their boots showed less impact upon landing.

“Skaters who were able to bend their ankle more between toe strike and heel strike at landing had lower tibial shock at landing. In addition, skaters who had more time between toe strike to heel strike and attained a more bent ankle position by heel strike also had significantly lower tibial shock at landing. To significantly decrease the landing shock, the skater needs to be able to bend the ankle farther during the landing.” —Zapalo, Thibert, Arbour, Moyer and Burke

The Boot Support Balance Finding the most appropriate boot support level can be a tricky balance between too little and too much. On one hand, athletes must try to retain as much ankle range of motion as possible within their boots to help reduce impact forces, but on the other hand, feel well supported to withstand repetitive jump landings throughout a rigorous training season. So until a streamlined universal rating system is available, athletes need to consider these factors in their boot selection: 1 Age 2 Height 3 Weight 4 Muscle mass 5 Fitness level 6 Training regimen, and 7 Personal experiences with other boots figureskaterfitnessmag.com

For example, a 10 year old boy who is 4’ 7” and weighs 65 pounds would not require the same boot support level as an 18 year old man who is 5’7” and weighs 130 pounds, even if they are attempting the same jumps. At the same time, athletes who train intensely for several hours each week may need more support than athletes who are training less competitively.

Testing Boot Support To test a boot’s support strength, you should be able to bend your ankles so that your knees are over your toes and you still feel supported and stable through the ankles. If you cannot successfully do this, it is likely the boots are too stiff and you may need to consider a more flexible option. Plus, an unusually long break-in time, foot and ankle pain or the appearance of skating stiff legged can also be an indication that your boots are too strong for you. So take note because if the ankles are too restricted and cannot fully bend, impact forces are transferred up through the body and can increase the risk of knee, hip and back problems.

On the other hand, increasing the boot support may be a consideration if you’re feeling wobbly or unstable, your current boots have broken down before expected, you have grown, gained weight or significantly increased the frequency of your training. Some athletes who train full time may also need two or more pair of boots per season due to the time and intensity of their training. It is always safer to have the right support level and replace the equipment more frequently than it is to train in boots that too stiff. But before you make any changes to your boot support, make sure to consult with your coach so that they are aware of and in agreement on any changes you would like to make. And know, the boot fitters at the store are educated on how to best fit your feet, so share your thoughts and concerns with them so that they can help you choose the most appropriate boot support level for you 25

FIGURE SKATER FITNESS

INJURY PREVENTION

WINTER 2021

can all be treated and more importantly, prevented. So why are these issues so common?

Well, for starters, we are bombarded with the notion that we must exercise and prioritize working out. So, we put skating, for at least one hour on our non-negotiable to-do list, which should be good, right? Think again. Unless that onehour includes 10 to 15 minutes of stretching and warming up our muscles and joints prior to even putting on our skates, we are doing our bodies a big disservice. And even, cause common minor injuries and issues that can have you asking, “what did I do? How did this happen? How can I fix it?” And most importantly, “how can I prevent this from happening again?”

1. Knee Pain

SIX COMMON SKATE INJURIES YOU CAN AVOID With the right know-how and exercises, you can help keep your body safe and healthy all season long

by Michelle Wilkin, R.N.

I

t’s the New Year and a fresh start. Time to channel your inner Mariah, Nathan or perhaps it’s more like Dorothy Hamill or John Curry, either way you’re ready to hit the ice with passion! You do your stroking and perhaps your moves on of off the ice or like you 26

always do, but something just doesn’t feel right today.

Sound familiar? All skaters get minor, pesky injuries or issues that can take the bling off your session, from simple bruises and back and neck pain to the more complex plantar fasciitis (arch and heel pain). Fortunately, they

How it happens: Jumping, landing, quick turns, essentially any movement that places torque on the knee joint.

Necessary treatment: RICE R: Rest: give it 24 to 48 hours.

I: Ice: 20 minutes on, 20 minutes off.

C: Compression: ace bandage or neoprene sleeve for support.

E: Elevation: when possible, lift and keep your knee above your hip to help reduce swelling. If the pain is severe or persists longer than 48 hours, please see a medical provider, such as a Sports Medicine or Orthopedist expert.

Prevention steps: Strengthening your quadriceps (thigh muscles) will help hold the knee in alignment. Doing exercises that simulate torque in a slow and controlled manner prior to getting on the ice, such as standing clam shell or other single leg balance activities will stabilize the ligaments medially and laterally.

2. Hip Pain

How it happens: Jumping and landing, spirals, connecting moves and spins.

Necessary treatment: For acute pain, ice your hip, rest it and get a professional massage. For chronic pain, it depends on the actual injury.

Physical therapy, acupuncture and in extreme cases, surgery may be necessary. Please consult a physician.

Prevention steps: Hip flexor and Iliotibial band stretching prior skating. Strength training focused on balancing flexor and extensor motions, as well as medial and lateral movements.

3. Wrist Sprain

How it happens: Falling and catching your weight with your hands. figureskaterfitnessmag.com

Necessary treatment: RICE (Rest, Ice, Compression, Elevation) for 24 to 48 hours. If you have a deformity, numbness or tingling, please seek medical attention immediately.

Prevention steps: If you are prone to these sorts of falls, wearing a wrist guard may be in your best interest.

4. Neck Pain

How it happens: Jumping and landing, quick turning of the head and falling.

Necessary treatment: Moist heat, like a steam bath and massage. If you have severe stiffness, sudden onset headache, numbness or tingling in shoulders and/or in your arms, please seek medical attention immediately.

Prevention steps: Warm up your body with head circles and lateral neck stretches in your preskate stretching regimen.

5. Back pain

How it happens: Lifting, bending, jumping and landing and twisting.

Necessary treatment: Moist heat, like a steam bath, massage, acupuncture, physical therapy and in extreme cases, surgery may be necessary.

Prevention steps: Strengthen abdominal core muscles, stretch hamstrings, strengthen gluteal muscles and stretch your oblique abdominal muscles. Prior to skating, do intentional and slow-motion movements that replicate possible movements you will participate in while skating.

5. Bruising

How it happens: Falling and pressure points in your skate boots.

Necessary treatment: Heat, massage and rest from pressure.

Prevention steps: Wear pads on your high impact points, such as your knees, hips, coccyx and elbow.

Evaluate the techniques you are practicing that are leading to repetitive or high impact falls. When buying new skates, seek professional assistance with your skate fittings.

In general, to minimize injury and downtime, you should allot ample time to do a thorough stretch and strengthening session prior to skating.

Listen to your body and when in doubt, stop and ask for professional assistance. Proper nutrition, hydration, ample sleep, strength and flexibility training, mental focus and concentration are all non-negotiables for a successful skating experience. You’ve heard the expression, “It takes a village…,” so consider adding a health coach to your personal village.

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FIGURE SKATER FITNESS

IN THE SPOTLIGHT

WINTER 2021

ANA CECILIA CANTÚ FÉLIX This four-time Mexican Senior National Champion from Nuevo León, México, shares what it takes to become the best version of your self, on and off the ice

IN THE SPOTLIGHT 28

“I started skating in August 1992, when I was six years old.

About eight months earlier, the Olympics were playing on TV and Paul Wylie was competing. My mom asked if I'd like to ‘try that.’ The first rink I skated on was in a private country club called Alpino Chipinque, which still has the same teeny-tiny rink, about a quarter of the size of an Olympic rink, and I skated there for 10 years. It’s where I landed my first double axel!” figureskaterfitnessmag.com

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IN THE SPOTLIGHT

WINTER 2021

to four sessions on ice, a daily cardio routine of about 30 to 40 minutes and I worked with a personal trainer five times a week. Sometimes, for fun I would do the Insanity videos before bedtime, so when the pandemic hit it felt like I had an advantage with my video-based training. What has helped me the most, however, was having a plan for my on training programs. It organized my thoughts and my time management. I read everything I could about the topic and made this plan on my own, until I had developed a habit to work, work, work.”

A skater has to take responsibility of their actions; you get what you give.

What off-ice training has been most beneficial?

“Karate helped me understand how to push my hips though and use my body to rotate. It sounds weird but it’s true! Sport specific off-ice training helped with my flying spins and position my body on top of my landing leg. My conditioning trainers helped me with explosion, control of my body and balance; one of them knew I had a hip injury, so he helped me pre-train and strengthen the weakened area to avoid injury.”

What warm-up exercises did you perform during your in-season training phase?

“What has been your most meaningful competition win?

“I am a four-time Senior Mexican National Champion, but becoming the first Mexican skater to make the final round at a World Championship and during the 2009 Olympic qualifying year was incredible. So was having the ISU consider my sit spin variation for inclusion in the Single Skating Technical Handbook, being one of three skaters on my synchronized skating team, Merging Edge to perform the first double axels in the history of the sport during a World Synchronized Skating Championship in 2016. Another significant achievement was rising from 11th place in the short program to capturing 2nd place in the long program at the Merano Cup in Italy.

What kind of on- and off-ice training does it take to become a national champion?

“In 2001, after I moved to Connecticut to train with Galina Zmievskaya and Vladimir Petrenko, by pure chance I started practicing Karate in my off hours. Ironically, it helped me with my posture and conditioning and I started landing more difficult jumps. When I moved back to Mexico in 2005, I felt a little lost, so with the help of a sports psychologist we created a team for my off ice training and things took off. I began doing about three 30

“I always like running and sprinting, to wake up my muscles. This was followed by knee ups, butt kicks, twofoot jumps, leg swings, rotating my upper body with my arms open and pulling in and then I would stretch. Repetition helped me be more precise on ice, so I also had a routine of just bending and reaching with my knees and arms, then toe picking and turning. Sometime I’d use resistance bands with those movements as well.”

What was your conditioning training?

What drills did you perform to achieve maximum height in your vertical jumps?

“As an competitive skater, broad jumps help a lot.

They’re like a long froggy jump into another jump and then exploding straight up. Now, as a coach I see improvement when skaters kneel on both knees and jump from that position into a squat.”

“Aerobic, anaerobic at high and low intensity, circuit trainings and HIITs, which have become my favourite during the pandemic.”

What drills increased the speed of your rotation in the air?

What flexibility exercises proved most beneficial?

“Using the resistance bands once or twice a week in my arm warm-ups along with upper body rotations, while opening and pulling arms with an added weight once or twice a week.”

“I love splits, lunges, pigeon stretches and pulling my heel up to my glutes. I have lower back problems so these exercises help prevent knee pain and stretch the glutes, which are almost always the cause of my back pain.”

What was your cool-down routine post practice?

“ A slow run for about 15 minutes and then, stretching for about 10 to 15 minutes. I used to read a chapter or two or three while stretching.”

How did you prevent injuries?

“Warm-up, stretching, strengthening, diet, hydration and most importantly, cooling down with 15 minutes of slow jogging and then another 10-15 minutes of stretching every day.”

What was the most challenging part of your on-ice training?

“I didn’t have a coach for a while and I had to learn to be a trainer and a skating coach. I had to teach myself to pace myself and to push myself to achieve higher results. figureskaterfitnessmag.com

I had to tell myself that it was okay to have a bad day and to keep pushing forward.”

How did you overcome this?

“I would remind myself why I did what I did and that one good day always felt better than many low ones.”

Explain the mindset of a competitor: “You have to set goals and be persistent, resilient. Understand that you have control over some things and that those things are what you need to focus on. You must have a personal relationship with yourself. Your self-talk has to be healthy and realistic, and lean on the positive side.”

How did you mentally prepare for each practice and competition?

“Practicing was fine when I knew what I was going to face that day. But if I ever got to a rink and a coach said ‘long program’ on a super early session when that wasn’t the plan, while I would never complain, I would struggle internally. As far as competitions, I was a big fan of visualization. As part of my routine, I would play a guided visualization on my iPod before I would fall asleep before each competition.”

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IN THE SPOTLIGHT

WINTER 2021

the session started, and do a run through of one of my programs, while all of the skaters who were waiting would watch. It helped me work on my nerves.”

What advice would you share with skaters transitioning into a competitive level?

How has figure skating evolved since you were an athlete?

“I have not officially posted anything saying that I’ve quit so far, despite being a mom with two daughters now. Just kidding! Many nations are training their skaters better now, so younger skaters are doing more difficult jumps and everybody seems to be in awe of this, but no one is really talking about the importance of the mental well being of these skaters. My generation has only recently stopped competing, but it is sad to think that many skaters, who loved the sport, they felt like they couldn’t continue because the pressure to perform at such a high skill level has intensified. I like reminding the skaters in Mexico, that each country can have up to three competitors at Worlds and at the Olympics, so they still have a chance if they do things right.”

“Put in the hours and remember why you do what you do. Be brave, go out and try your best. Be kind. Self-talk is extremely important and above all remember that, she/he who conquers their desires is braver than she/he who conquers their competitors. The hardest and best victory is over oneself. So aim to be better every day by competing against yesterday’s version of yourself. One day at a time.”

What improvements have you seen at a competition level?

“More attention on extensions! I love that.”

How did your mental training support your success?

“It completely changed me! Another Mexican Champion, Rocio Salas came up to me after the 2006 Nationals 2006 and said, ‘you’re so good, but your mental preparation is weak,’ and shared an article with me, which was simple and easy to work with.”

What were your go-to meals and snacks during competitions?

“I am glad people talk about the benefits of fasting now, because I always fasted as it made me feel better and more energetic. I drank tons of water, ate chicken noodle soup, panela cheese (a Mexican cheese, which is low in fat and calories and high in protein), and veggies, granola, meat, papaya and avocados. Mexican food is great.

Protein shakes were also part of my diet by the end of my single skating career.”

How did your rituals keep you focused, calm and healthy during the in-season?

“During training season, I’d run before skating, there’s nothing nicer than running and having that quiet time to think and clear your head. I would stretch after skating no matter where I was. I would stay in on weekends nights and talk online to my friends and on Sunday mornings I’d go to the rink, do my warm up, get my skates on, do a six-minute ice warm up and a long program. This helped me wrap up my previous week of training. Lastly and best of all, I’d get on the ice before 32

Who are the Mexican skaters to watch now?

“Donovan Carrillo and Andrea Montesinos are two skaters that are aiming to qualify at the next Olympics. I think Donovan has a ‘je ne sais quoi,’ that attracts spectators and he can jump, so he is really on everyone’s radar. Up and comers include, Regina García de León, her sister Sofía, Andrea Astrain and Natalia Acosta, all at the Novice and Junior levels. Mexico has a lot of talent, but as you can see from what I went through, the methods to reach greater goals are lacking, but this is also changing.”

What you are doing now?

“When the pandemic hit in March 2020, I was concerned that many skaters in Mexico would be completely disconnected from skating, so I started live Instagram chats at @ cantufeelicks with successful skaters. I’m 35 years old and I have two daughters, ages one and three, so I am only now getting back on my feet and into shape. I have not jumped a triple since 2012 and I want to land a couple again. I am considering competing at an ISU Adult event or skating another season with the synchronized skating team. I’m also coaching at Ice Complex and currently coach an online off-ice class five times a week, while I finish a training journal for skaters. I am also gathering a group of skaters to revive our synchronized skating team, Merging Edge.”

How popular is figure skating in Mexico?

“I think there were about 500 Federation members competing at our last National Championships from Begin to Senior levels. My parents used to say that Canada ‘has as many rinks as we Mexico has churches,’ so when you compare the two countries, it is surprising we have as many skaters as we do.”

How are Mexican figure skaters unique?

“When it comes to synchronized skating teams (I am a world synchronized skating coach and skater), we are louder and more animated than other nations and we transfer those characteristic to ice! Most Mexican skaters love engaging with the public and that love seems to be mutual!” figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

TRAIN THE MIND

WINTER 2021

TRAIN YOUR BRAIN Three mind-boosting techniques to inspire (and realize!) your personal successes

by Cynthia Roemer, NLP

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TRAIN THE MIND

H

ow do you know when you are inspired? Is it a feeling like an internal fire moving through you, propelling you into action? Or maybe, it’s what motivates you to wake up at the crack of dawn, get out of bed and to the ice rink, put on your skates and train, even when you don’t feel like it. Being inspired is key to your personal success. It’s what compels you to set goals and then drives you to go after them. And yet, it’s not always easy to tap into. For those days when you’d rather hit snooze than hit the ice, here are three great techniques that you can practice any time and on your own.

After all, who doesn’t need a boost from time to time.

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MIND BOOST ONE:

Visualize your success to reprogram your brain Now, as you dedicate your time to sport-specific training, like gaining power for your jumps and increased hamstring flexibility for your Bielman, give yourself five minutes before you begin your off and on-ice training to visualize what you want to achieve. To visualize your success, choose one positive thought to focus on, such as being and feeling strong and powerful or having a great training day. This exercise is beneficial, because it can help train your brain to see you performing well. By choosing a focal thought and then visualizing it, you are reprogramming your brain’s wiring from thinking negatively to thinking positively, which can have a tremendous impact on your 35

FIGURE SKATER FITNESS

WINTER 2021

mood and your training outcomes and performance.

Using your imagination tricks your body into thinking that the outcome is real, even when it has yet to be achieved. Just like negative thoughts can create stress in the body, imagining success-based ones can flood your body with happy endorphins and help you believe in yourself. A great example of elevated sports performance through visualization is Bianca Andreescu, the 2019 U.S. Open singles champion from Mississauga, Ontario, Canada who went from ranking 152nd in the world to 5th place in the world in one year. Andreescu is now currently ranked seventh worldwide.

As a teenager, Andreescu learned how to use the self-visualization technique and then integrated it into her daily training. Now, as a 20-year old world champion tennis player who has defeated athletic greats, including Angelique Kerber, Sophie Kenin and the Williams sisters, Venus and Serena, Andreescu speaks openly about the benefits of visualization in sports and how she imagines herself winning every single day. “I think your biggest weapon is to be as prepared as you can. I really think that working your mind [is important] because at this level everyone knows how to play tennis,” said Andreescu in an interview with CBC Sports in September 2019, after making history by winning both her match with Serena Williams and the U.S. Open title.

“It’s so crazy, man. I’ve been dreaming of this moment for the longest time. I guess these visualizations really, really work.”

Putting Visualization Into Practice

Step 1: To do the exercise, find a comfortable seated position. Then, set a timer for five minutes. Imagine you are on the skating rink. Notice how good it feels to be on the ice, your feet moving quickly, the rush of air against your cheeks and your skating on point. Envision yourself training, learning new choreography for an incredible routine or mastering the landing on a specific jump you want to achieve.

Step 2: Practice this exercise for a minimum of 10 minutes per day; five minutes in the morning and five minutes at night. Add this new behaviour to an existing habit that you already do each day, such as after you brush your teeth in the morning or before you turn your alarm clock on at night, as this will make it easier to remember to do and to stick to doing. Use a journal to track your weekly training experience by indicating the amount of time you spent visualizing the details of your training and take notice of any changes.

Once you can comfortably complete five minutes of visualization twice a day, increase your intervals by three minutes each so that you are fulfilling eight-minute sessions. Shorter spurts are easier to manage and maintain as a long-term behaviour, so aim to cap your twice-daily practice at a maximum of 10 minutes each. You can expect to notice improvements on your training days, that they are easier and more production and that you are happier. The more you train your mind to focus on being positive, the better you can manage stress and the more you increase your brain’s ability to find the good things, even when things aren’t going well.

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MIND BOOST TWO: Creating a Daily Celebration Strategy Create a daily celebration strategy to celebrate your training wins. This is key in keeping your momentum up and to consistently propel you towards success, because there may be days that don’t go your way. So training your brain to find the good things can help counteract the challenging moments,.

Putting a Celebration Strategy Into Practice

Step 1: At the end of each training day, take five minutes to write what went well in a journal. For example, you showed up to your off-ice training on time, you did your best, you practiced the jumps you wanted to finesse and you were supportive of your other skating peers when they conquered their jumps. There are always things that are going right. When you routinely celebrate your day’s small and large achievements , you increase your self-esteem and feel more motivated to keep training.

MIND BOOST THREE: Follow the Journey of Other Successful Figure Skaters Focus on the success of other skaters, as it will inspire your brain to believe that the same or similar types of success are equally possible for you. Start by picking one figure skater you admire and research their skating achievements and goals and their training techniques and practices.

Putting Your Focus Into Practice

Step 1: While it may feel strange, try hanging the skater’s picture on your wall or keeping their picture in your phone. This will allow you to look at them regularly as this can help to inspire you, as well as create a positive reminder that your goals are attainable. You may even want to find a video of them skating or of them accepting an award or even, depending on who you choose to focus on, an Olympic medal.

Step 2: Each day, take a minimum of 30 seconds to step into the skater’s shoes (or skates!) and imagine becoming them. Notice what happens inside of you. Are you feeling excited? Does imagining being a champion skater make you smile? Do you find yourself believing that your own goals and successes are possible?

By channelling the successes of your favoured skater, the subconscious part of your brain can be prompted to believe that their success is also possible for you. When you change your subconscious beliefs, you change your behaviours and that can change your results. When you have a day where you feel stressed, think of your chosen skater. How would they talk to themselves? What actions would they take to turn a bad days into a positive one? When doing this exercise you will feel inspired to persevere and train on.

NUTRITION

INSIDER

Feeling hungry? Need a little snack? Instead of reaching for your salty and sweet, go-to regulars (chips, granola bars and cookies, anyone?), try one of our nutrition expert’s yummy and healthy eight alternatives… figureskaterfitnessmag.com

FIGURE SKATER FITNESS

NUTRITION INSIDER

WINTER 2021

Snack: on them to curb those hunger pangs between your morning workout and lunch. The protein and fibre combo are perfect for reducing hunger pangs.

SNACK 2: BANANAS Toss: the chocolate-covered granola bar, because it is loaded with sugar and fat. You might as well be eating a chocolate bar.

Reach: for a banana instead for a simple but effective way to refuel your carbohydrate stores (i.e. glycogen).

Snack: on a banana between your skate and strength sessions to boost your energy for your next exercise bout.

SNACK 3: YOGURT WITH FRUIT

Eight Great Snack Swaps For athletes, regular snacking helps fuel sports and daily activities…if you make the right choices

A

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SNACK 4: RAW, DRY ROASTED UNSALTED NUTS Toss: the salted and oil-roasted nuts, because they are loaded with sodium and the oil adds to the calories.

Reach: for raw or dry roasted, unsalted nuts. You get all the goodness of the nut without any unwanted additives.

If it’s in your budget, choose an organic brand as well.

Remember though, to select a small portion as nuts are calorie-dense, so a ¼ cup is all you need.

Snack: on them while you are studying or watching a show in the evening. Magnesium-rich foods like nuts can help promote restful sleep.

SNACK 5: ENERGY BITES

by Ashley Leone, RD, MSc, Sport Nutrition IOC, CDE

s runner and mom of three active boys, I feel like I’m always on the move and trying to squeeze meals into a busy schedule. The chaos of everyday exercise and responsibilities can waylay my best efforts to keep the fridge stocked and the food train running. For this reason, I try to have some healthy snacks on hand to bridge the gap between practices, school or work, and meals. Regular snacking for athletes helps fuel sports and daily activities. It is also vital to alertness for school and work-related tasks and is paramount to recovery after exercise. Snacking wisely during the day can also aid with sleep and help us rejuvenate well for our next hectic day.

We all enjoy indulging in less healthy choices now and

Toss: the gluten-free and organic cookies, not because they’re gluten-free or organic, but because they are still cookies. Don’t be fooled, both gluten-free and regular cookies are typically high in both sugar and fat.

Reach: for a bowl fruit and yogurt when you’re trying to satisfy your sweet tooth. Try a ½ cup serving of Greek yogurt with 1 cup of vitamin C-rich strawberries sprinkled with sunflower seeds for a dash of immune-boosting vitamin E. Snack: on this yogurt parfait powerhouse after a strength session to promote muscle-building and recovery.

again. But, for the most part, try and swap out sugar, unhealthy fat and salt-laden foods for their nutrient-dense counterparts. After all, if we want top-notch performance from our bodies, we owe ourselves premium food options.

Toss: the donuts because they check all the boxes you don’t want to check and none of the boxes you do. They may be pretty and picture ready, but donuts are too high in simple

sugar and fat and low in fibre to fuel your body healthfully.

Reach: for homemade energy bites. Typically stuffed with nuts and dried fruit, these little snacks give you a beautiful source of fibre and unsaturated fat.

Snack: on energy bites during a training session or skate to power you through your workout.

SNACK 6: SMOOTHIE Toss: the fruit juice because it is high in sugar and low in fibre and makes it too easy to pack in extra calories without a lot of nutrients.

Reach: for a homemade smoothie instead if you need a drinkable form of nutrition for on-the-go fueling. Blend plain Greek yogurt, milk, hemp seeds, baby spinach and frozen fruit to create a nutrient-dense beverage that is head and shoulders above regular fruit juice.

Snack: on a fruit smoothie in the car on your way home from practice to get your post-exercise refueling started with bone-strengthening calcium-rich dairy foods, immune-boosting healthy fats from seeds and protein-rich yogurt.

SNACK 7: CARROTS AND HUMMUS Toss: the fish crackers because they are a salty processed choice. There are also healthier options that better provide your body with quality fuel.

Reach: for baby carrots and hummus instead, because the natural orange of carrots hints at their vitamin A content and the fibre in the hummus improves your gut health.

Snack: on them in the morning or afternoon to bridge the gap between meals. The crunchiness of the carrots and the carbs in both the carrots and the hummus keep you alert and energized.

SNACK 8: AIR-POPPED POPCORN Toss: the French fries because there is nothing healthy about a salt and fat bomb.

Reach: for air-popped popcorn instead, because it is loaded with fibre and is a source of carbs.

Snack: on popcorn as a night snack to keep the munchies at bay.

Try these eight healthy snack swaps to elevate your snacking and get the most out of your daily fueling opportunities. Simple swaps and good nutrition sense can go a long way to making you healthy, injury-free and strong, this skating season.

SNACK 1: ROASTED CHICKPEAS Toss: the potato chips, because they are high in salt and artery-clogging fat with little nutrient pay-off other than calories.

Reach: for roasted chickpeas or lentils instead, because 1/4 cup serving provides a hefty 7 g of protein and 5 g of fibre to keep your muscles and gut happy. figureskaterfitnessmag.com

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FIGURE SKATER FITNESS

STYLE

WINTER 2021

La Roche-Posay Citaplast Balm B5 Repair Moisturizer for Damaged Skin, from $16, available at Shoppers Drug Mart.

3. Dehydrated

Skin SAVIOURS

This season, your skin demands twice the protection and hydration. Find out why, what to use and how to save your face from winter’s wear and tear

by Adriana Ermter

F

or figure skaters, dealing with winter skin is a 24/7 job no matter what time of year it is. Yet when the winter season and skating’s in-season roll around, your skin faces twice as much exposure to cold-weather temperatures courtesy of the frosty outdoors matching the rink’s freezing cold indoor conditions. Factor in the hot forced air blasting through your home and car and, well, it’s time for a little expert help. “We all want to stay warm and cozy during winter, so cranking up the heater in your house or in the car is an easy way to get instant comfort.

However, it depletes the air of moisture,” explains Maxine Ryan, a senior trainer with Eau Thermale Avène. “The dry air will naturally pull water out of your skin causing it to feel dry, tight and sometimes, itchy. When you go outside in the cold weather it just compounds the problem because your skin is already vulnerable and weakened so it’s a vicious circle.” And that is just one big set up for whole lot of moisture-zapping skincare issues…unless you know how to prevent them.

KNOW THE SKIN YOU’RE IN You may have been told that you have a skin type, such as oily skin if you have ongoing pimples and blackheads, dry skin if your face tends to feel tight and itchy or even combination skin if you experience some acne flare ups with the odd bit of dryness depending on the season. Thanks to the winter season however, your skin is exposed to harsher elements, like drastic temperature changes, wind, cold and dry indoor heat. “It’s always a balancing act with your skin, it changes constantly,” says Ryan. “Understanding your skin’s needs is the first step in choosing the right solution. Is important to recognize if your skin is oily, dehydrated or dry.”

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THREE TYPES OF WINTER SKIN While your skin may fluctuate between one, two or even all three of these skin types over the next three months, know you’re not alone and that there are solutions for you.

1. Oily to dehydrated What it looks like: Your skin looks shiny, pores are dilated and acne breakouts are common.

What it feels like: Greasy, but it can also feel tight, like it’s pulling and sometimes your face may feel warm.

The cause: An overproduction of sebum, the oil your skin naturally makes. “Your oil gland is controlled by the hormone testosterone (yes, girls and woman have it too), so it’s more typical during hormonal changes, like puberty,” says Ryan.

The winterized version: Oily skin can easily become dehydrated during winter. It simply means that your skin is lacking in water. “When your skin is dehydrated, it triggers a higher production of oil to compensate for the water loss,” explains Ryan. “So, you can experience oily areas, dry patches and breakouts at the same time.”

Skincare solutions: Steer clear of heavy creams and apply lightweight, water-based lotions instead. “Your skin already produces too much oil so adding more will cause a greasy film on your skin that may lead to more breakouts or little white bumps,” advises Ryan.

Try: First Aid Beauty Ultra Repair Oil-Control Moisturizer, $42, available at Sephora.

Cetaphil PRO DERMACONTROL Oil Control Moisturizer SPF 30, $16.99, available online at www.well.ca.

2. Dry What it looks like: Your skin looks dull, lacks radiance and may have fine flakes around your nose and on your cheeks.

What it feels like: Tight, light it’s pulling and even, itchy.

If you suffer from eczema, dry skin can create flare-ups.

The cause: Your family’s DNA (a.k.a: mom and dad), a compromised skin barrier and a deficiency of healthy fats in the top layer (the epidermis) of your skin.

The winterized version: “When the temperature drops, the surface of your skin is compromised and the epidermis is exposed and the lipids between your cells are depleted,” says Ryan. “The best way to describe it is as a brick wall, lacking in cement.”

Skincare solutions: Look for gentle, soap-free skin cleansers and include high concentrations of skin softening ingredients such as, silicates and hyaluronic acid.

“Next, you want to apply a nourishing cream that is rich in lipids to essentially fill the gaps between the cells to restore the skin’s barrier,” says Ryan.

Try: Aveeno Ultra-Calming Sensitive Skin Daily Moisturizer with SPF 30, $19.99, available online at www.well.ca.

figureskaterfitnessmag.com

What it looks like: Dull, flat and older than your biological age.

What it feels like: Rough to the touch.

The cause: Internal factors such as your diet, your lifestyle (how much sleep you’re getting, stress, mental messaging), certain medications, like antihistamines and cold and flu suppressants and illness. It can also be caused by external factors such as cold weather, wind, sun exposure and pollution.

The winterized version: A doubly whammy of the above, courtesy of winter’s conflicting indoor heat and outdoor cold, combined with the ice rink’s freezing conditions.

Skincare solutions: “Did you know that your skin is made up of 70 per cent water,” says Ryan. “So dehydrated skin is not a skin type, but rather a state of skin that is temporary and reversible. Drinking lots of water is key for maintaining plump skin, but using the right skincare can also play a role by replenishing the water levels instantly and preventing water loss through the skin.”

Try: Avène Hydrance Aqua Gel, $42.50, available at Shoppers Drug Mart.

Fresh Rose Hydrating Gel Cream, $53, available at Sephora.

STYLE

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FIGURE SKATER FITNESS

SKATERS CORNER

WINTER 2021

Your go-to inspiration technique: “Setting goals. Even though life is uncertain right now, you don’t want to become complacent. I always remind my skaters of their goals and ask them what they are working towards. They should always want to be better skaters than they were yesterday.”

How do you stay positive for your athletes?

“I give 100 per cent to my skaters and I expect them to give that energy back into their skating and to really apply themselves. It is important for me as a coach to be passionate and energetic in my interactions with my athletes, because that positivity will hopefully motivate and push them to give their maximum effort.”

What can skaters do on their own to keep their spirits up?

“Practice gratitude. Be grateful for every minute you get on the ice and use it to the fullest. It’s such a privilege to be skating right now, so try to make the most of the situation.

I always say it’s about how you react towards a situation. If skating is cancelled, try to be patient. Use the time to recover, rest and do off-ice training.”

Inspiration Sensation

How can skaters maximize their off-ice time?

“Be consistent, it’s key for results. Off-ice training is essential for improving technical skills. You need to train your body and mind off the ice in order to be prepared once you’re on it. It takes time and perseverance to see results, even at times when you don’t feel like it, remind yourself of your goals and what you want to achieve. Once you complete your off-ice workout, you will feel so proud of following through with it and you will be one step closer to getting stronger and achieving your goals.”

How five-time Ukrainian National Champion, 2014 Olympian and a current figure skating coach for the Richmond Training Centre in Ontario, Natalia Popova keep spirits strong all season long

How can coaches best support their athletes during times of uncertainty?

“Two things. One, check in on your athletes and ask how they’re feeling. Two, remind them to take this time to better themselves, to off-ice train to develop new skills and to be prepared for when the uncertainty ends so that they can rise to the occasion and deliver.”

What is your number one goal as a figure skating coach?

“To help all skaters fall in love with figure skating and to motivate and help all skaters achieve their personal goals to become better skaters and confident individuals.”

What off-ice drill should skaters practice weekly, now?

“Jump rope. It trains everything and you can do it anywhere. You train your stamina, endurance, legs, core and upper body. One-legged pistols (shoot the ducks) are also great to develop leg power and overall strength.”

How do you manage ice time with COVID-19’s ever-changing demands?

“It’s been a challenge trying to accommodate all coaches and skaters. However, we are trying our best to be as fair as possible and to make sure no skater or coach is left behind. Everyone’s ice time has obviously been reduced, but the most important part is that skaters still have the opportunity to skate.

A lot of parents and skaters are still eager to skate during these challenging times; which is very inspiring to see.”

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Name three things figure skaters can do and have control over: “First, positive thoughts and attitude. I always tell my skaters thoughts become things and what you think you become. Second, is to control their off-ice training by keeping track of their work and making sure they are following their coaches’ plans and not losing sight of their goals. And three is nutrition and sleep.” figureskaterfitnessmag.com

FIGURE SKATER FITNESS

WINTER 2021

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