Off-Ice Jump Training: Warm-Up – Part 4 (Chris Conte)

International coach Chris Conte continues a comprehensive discussion and demonstration of his approach to remote off-ice teaching during the coronavirus lockdown. This series is a continuation of the previous 3 part discussion with Chris and International head coach Lorie Charbonneau regarding ramping up an off-ice program during the isolation period, with more emphasis on the technical details. In Part 1 Chris shared his basic home setup and provided background for off-ice training during normal times when ice is available, and in Part 2 he discussed his strategic approach which included some safety tips (proper shoes for off-ice jumping). In Part 3 he began a demonstration of a typical warm-up, with tips and insights about jumping rope.

In this video, Chris puts the jump rope aside and continues demonstrating the warm-up. He begins with an “inchworm” into a plank, then alternating lunge stretches with torso twists, some rocking of the ankles, and inchworming back up. He repeats this 4 to 5 times. Next up, Chris does some range of motion exercises including a torso “around the clock” or “around the world” exercise. This is followed by arm circles, small to big and big to small, both forward and backward. He also shows  large counter-rotating arm circles with a torso twist. Next is hip circles, and hip circles with arms overhead doing opposite circles. He also does some wrist and hand warm-ups.

Moving down the body, Chris next shows knee and ankle circles, and notes that the ankle warm-ups are particularly important for off-ice jumping. He also shows full leg swings, with counter arm movement. Next he lays down on his back and does hand/arm “wall raises” on the floor to loosen up the shoulders (beneficial for jumps with arms overhead). Chris also does exercises to get skaters to feel they are properly locking their legs for jumps. Still on his back, he shows h-position with a flexed foot on the straight leg. He likes quickness for this exercise and calls it “leg darts.” Next is bicycles, with the circles starting small and getting very large. He does this with both forward and  backward bicycle motion, and the large movements essentially create the previous leg darts.

Chris continues on his back with one-leg knee pulls followed by dynamic scissor stretches. Chris considers this next exercise critical (most important of all exercises shown). It is a back bridge position (Chris calls it a “pelvis stabilization bridge”) with feet flat on the floor and hips raised, causing fully extended hip flexors with full glute engagement. He also demonstrates arm movements to use to assist with timing for jumping, including arms fully overhead (on the floor). Chris wants this exercise done smoothly at first, but then pulsed in 4 counts to add quickness and awareness. The final exercise shown in this video is straight leg torso twists on the floor.

See all parts of this series: Part 1, Part 2, Part 3, Part 4, Part 5


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