Off-Ice Core Strength Training – Part 6 (Matthew Blair Davis)

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 Part 4 he used another unusual training tool called the ViPR (which stands for Vitality, Performance, and Reconditioning). In Part 5, he explained how to use the Bodyblade. In this video, Matthew offers another great drill for core development.

For this exercise, Matthew uses a Kaiser Functional Trainer but he explains all that is required is some mechanism for providing about 5 pounds of resistance for the upper body. The most common tool for this is probably a  resistance band. The skater puts both arms out in front of the body with the resistance pulling to one side. The skater also wears a lightweight resistance band around the ankles, which provides resistance to the lower body movements. The skater then repeatedly reaches back and out with the free leg and taps the ground about 18 inches away from the anchor foot, alternating feet.

Although not shown in the video, the skater should do this exercise with the arm tension pulling in both directions (only one direction is show in the video). This exercise is excellent in terms of building control and stability of the core and hips.


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