Figure skating strength and conditioning expert Elizabeth Mullins shares a couple more exercises intended to improve hip strength and mobility as well as balance. These exercises also strengthen the glutes and lower back. (See the previous video which offers related skills.) The first exercise starts in a position similar to a spiral with the standing leg slightly bent and the arms hanging on to a solid structure for support (in this case a metal beam). The athlete drops and internally rotates the free leg and then opens the hips and stacks them with the free hip on top of the standing hip. The athlete continues to hold onto the support throughout, although the grip may change.
A common error is having the standing knee buckle to the side when dropping into the internally rotated position. Elizabeth suggests thinking of the knee as a flashlight where it points “only forward.” To build awareness she suggests thinking about being in a helicopter looking down on yourself.
The second exercise builds on the first, and adds a layer of instability with stability. It begins in a nearly identical position except the free side arm goes down and up with the closing and opening of the hip and free leg. From the fully open position, the athlete “snaps” downward quickly to the inward rotation position. This requires more awareness and control, and undesired standing knee movements are common. Elizabeth only does this exercise with athletes that can do the first exercise above well.
The athlete admits to feeling some pain, and she notes that the pain was there earlier. Elizabeth says, “Speak up for yourself. You’re your best advocate.” Coaches don’t magically know what an athlete is feeling so athletes need to share if they are in pain.
