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Maximize Your Abilities!!! Become
A Better Athlete From Tom Nuzum The warm up is a vital component of athletic success. Properly done, it not only prepares your body for the demands you are about to make on it; the warm up can also improve your athletic ability and the special qualities your sport demands. After 11 years of working with figure skaters for off-ice conditioning, I have produced this video showing a freestyle specific warm up that will build athleticism, increase injury resistance, improve flexibility without hurting power and strength, improve strength and power without causing tightness, and develop your balance. And it can be done in less than ten minutes. How Does It Work? How Is It Different? Most of the warm ups my skaters had been doing consisted of jumping rope, and then vigorous stretching to untie the knots and loosen up. The result was feeling loose but having no power, no snap, no height, and no pop. So we sought out a better answer.
We began with a gradual progression to get blood flowing and warm up
muscles and other tissues. Then we used dynamic stretching to loosen
up key muscle groups in proprioceptively appropriate way. That is a
fancy way of saying we stretched out in ways similar to how the skater
would move on the ice. By staying on our feet, we stretched
and strengthened and developed balance that would help in everything from
stronger strokes to better position loading for a higher jump.
Then we began a new set of exercises to use the looseness we had developed and turn our nervous system on. We want the body prepared to stretch, lengthen, load, unload explosively, and then load again to land more jumps. The whole progression moves up until you lace up the skates and go on the ice with a little sweat rolling, your body ready to skate, and your confidence up knowing it is going to be a good day on the ice. Improve Your Strengths and Develop Your Weaknesses Every skater has different strengths and weaknesses. Some are naturally extremely flexible. Some are naturally explosive. One of the lessons I have learned over the past eleven years is that multiple areas need to be addressed simultaneously to help my skaters succeed. One skater might be loose and strong but lack the timing and coordination needed for her jumps and especially for her combination jumps. The warm up addresses that. One skater might be strong and explosive but not perform up to her abilities because of tightness preventing proper position in the set up of a jump. Or tightness impairs her posture keeping her from an optimal landing position. The warm up addresses that. For Everyone From Beginners to National Qualifiers As you improve and develop, you will have fewer weak areas to bring up. The warm up is then less corrective and more assistive. The warm up is a routine to prepare your body and especially your mind that now is skating time. This can be great to burn off nervous energy at competitions and test sessions.
No matter what level you skate at, I have helped skaters at your level enjoy success with the help of this warm up. What Will The Warm Up Do For Me? The goal of this warm up is to hit the ice with your body set for peak skating performance. But, fair warning, it is hard work. You will be tired. You will be sweating. But you will bounce back within a few minutes.
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The
warm up is not the complete answer for off-ice
conditioning. A
complete off-ice program requires a great deal of development,
customization,
and constant tweaking based on how the skater is
feeling and skating. The
warm up is a great start and a necessary component in every off-ice
program.
