Figure skating strength and conditioning expert Elizabeth Mullins continues an off-ice class for figure skaters, focusing on athlete strength and mobility and coordination/balance. In this kind of class, the order of exercises is important so make sure to watch Part 1, Part 2, Part 3, Part 4, and Part 5. In this video, Elizabeth continues with a change-of-direction exercise that she introduced in Part 5 which these athletes had not yet learned. We get to see each of the athletes do the exercise in both directions, with feedback from Elizabeth.
The value in watching this video is seeing how this exercise looks on different athletes. There is a wide range in athleticism in this group, and it’s obvious based on knee bend and body lean and explosiveness. Notice how all of these athletes are getting more and more comfortable with with “hip flip” that Elizabeth discussed and taught in detail in Part 5 although the goal is still to stay at half speed and focus on accurate execution (“refine your movements”). She suggest 5-8 quality repetitions of the exercise in each direction to build the skill.
When in the starting position, the hand opposite to the initial run direction is placed down on the floor. The athlete should be still (set) and square in this position before moving. When done correctly, the athlete lowers the body prior to the hip flip/plant to allow for quick “punch out” in the other direction. Coaches and athletes should observe which hip flip is weaker so this can be improved with training.
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