Off-Ice Jump Training: Warm-Up – Part 5 (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, and in Part 4 he began he continued with a thorough warm-up sequence.

In this video, Chris continues that warm-up sequence, with a return to jumping rope. He shares a jump rope sequence that includes double jumps. Next Chris discards the jump rope and begins a lunge series. Notice the functional focus of these lunge exercises for axel development. Even the arms are involved and special attention is given to the hip position. These lunge exercises are performed with each foot forward. Next Chris does some side lunges which are similar to hockey lunges followed by Cossack-style side lunges and weight transfers. This is followed by continuing these lunges and adding some twisting of the spine in different positions. The goal is to feel the spine rotate at different angles to the ground and the  hips. The final lunge in the series is the classic Cossack lunge.

Chris continues the warm-up with what he calls the “swing series” of exercises. The purpose of these exercises is to learn to create rotational acceleration. He uses a length of exercise tubing, but other items such as exercise bands or even a broomstick will work. The first variation involves twisting back and forth with the hands close together and in front of the body. Chris then separates the hands hands a bit so the arms are parallel, allowing more rotation through the upper torso and shoulders. He goes through this sequence twice, keeping the hips stable during the first set, and allowing it to turn on the second set. Next Chris separates the hands even further and varies the spine angle, all the way to parallel with the floor. He then adds some well-timed knee bending.

The goal is to slowly speed up the movements and continue to increase the range of motion while maintaining fluidity and looseness with the core and axis held in position. Chris bends the arms and brings the elbows in to increase the speed and quickness. This progresses to the start of what Chris calls “the swing” which starts twisted and open and twists strongly into a more pulled-in position.

At the end, Chris gives a sneak peak of upcoming lessons on how figure skating jump are like a standard golf swing.

See all parts of this series: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6


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