Figure skating strength and conditioning expert Elizabeth Mullins shares a series of exercises on the floor intended to improve hip mobility and strength. She begins by explaining the difference between a 90/90 position and a shinbox position.
The first exercise uses the 90/90 position with the front knee pressed into the floor, with the hands in front on the floor while raising the back foot off the floor. The movement is initiated by the glute muscle. This exercise works internal rotation of the hip, and Elizabeth has the skater do 5 repetitions. Then the skater leans back slightly (a common error is leaning too far back) and puts both hands on the floor behind their hips, and raises the front leg straight up off the floor for 5 repetitions. They both then do a “hip switch” and repeat the exercises on the other side. On the second side Elizabeth has the skater include 5 downward pushes into the floor of the front knee (this should also be done on both sides).
The next exercise begins in a shinbox while pressing both knees into the ground. The skater then presses up onto both knees by extending the hips without using the hands. The skater should set it back down under control without “plopping.” Elizabeth says, “When they’re on the ice they do a lot of high to low motions. They do a lot of knee slides and transitions. This just helps them to train that mobility piece.”
Sorry, this content is for members only.Click here to get access.
Already a member? Login below… |
Add to "My Favorites" (Beta testing)
