Figure skating strength and conditioning expert Matthew Blair Davis continues his discussion of core strength training for figure skaters. In Part 1 of the series, Matthew described how to properly use a TRX Rip Trainer. In Part 2, he explained a ball slam exercise. In Part 3, he shared an excellent training exercise using a TRX suspension trainer. In this video, he uses another unusual training tool called the ViPR (which stands for Vitality, Performance, and Reconditioning and is pronounced “viper”).
The exercise is a one-leg vertical core exercise using the ViPR in a diagonal pattern along with coordinated leg and body movements. Matthew explains that breathing is very important in this exercise, and he explains how to do it properly. A common error with this kind of exercise is not bending the standing leg enough and allowing the free leg to twist across the center line on the reach back. A strong flat back is necessary to do the exercise correctly. And hip alignment is also important as Matthew explains and describes in detail.
Driving the free knee upward in this exercise is also important to get maximum engagement of the core. In particular, Matthew wants “crazy oblique engagement” that is only possible with the diagonal movements of the arms along with the h-position of the legs. Notice how this exercise uses the very common figure skating h-position, making this a great figure skating-specific exercise.
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