Off-ice Figure Skating Training To Lower Sit Spins – Part 2 (Kristina Anderson)

Figure skating strength and conditioning coach Kristina Anderson continues her discussion about the strength, flexibility, and control issues associated with making a sit spin lower.  In the previous video, Kristina taught us the proper form for a squat.  In the video below, she continues her discussion with additional insights and exercises to help skaters lower their sit spins.

To start this video, Kristina discusses the unassisted squat done away from a bench or chair to develop stability and teach the skater to get lower.  She encourages enough repetitions to touch on both the strengthening and endurance phases of muscle usage.  Notice the form of the demonstrator, with her flat (arched) back and hips well behind the feet.

The next progression is to do assisted one-foot squats where the assistant holds two hands of the skater.  In this exercise, the skater may not be able to balance by themselves so there is some tension in the arms to hold them up.  (Notice in the video how this position has the back up higher than before on the two foot squat.  This is only possible when being assisted this way and does NOT represent an achievable sit spin position for this skater on the ice.)  Kristina mentions the common error of dropping the knee inward when on one foot.  This must be guarded against at all costs.  The knee should come forward over the toes.

Continuing, Kristina does more one-foot squats, but progresses to only using one-hand to assist and then no assistance at all.  Notice the skater’s final sit spin position with the back straight or even arched, but the shoulders well forward.  This position should be achievable by this skater on the ice.  Kristina talks about this position and the fact that the body is not “up” as so many coaches teach.  The back is strong but forward to allow the skater to balance in the position.  Simply put, many skaters are unable to get lower in their sit spins because their coaches tell them to keep their back up.  This prevents them from balancing properly so they cannot get lower.

This is a great video with extremely important information for sit spins.  All skaters should work on one-foot squats on each foot to develop strength and stability, not only for sit spins but for other skating skills and general fitness as well.


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