Strength and conditioning specialist and figure skating coach Kristina Anderson shares a complete off-ice warm-up sequence that anyone can do, even with little space and no equipment. Kristina uses “painters tape” to create an “agility ladder” as well as a “line for doing line hops.” The benefit of using painters tape is it pulls up easily off the floor without leaving any sticky residue behind. it’s also very inexpensive.
The sequence Kristina shares uses a single pass on the agility ladder followed by a single pass of line hops on the line, repeated continuously until the warm-up sequence is complete. The complete sequence is listed below and the video shows detailed demonstrations for each skill.
forward 4-step series right foot into ladder (agility ladder)
forward right foot quick hops (line hops)
forward 4-step series left foot into ladder (agility ladder)
forward left foot quick hops (line hops)
backward 4-step series left foot into ladder (agility ladder)
forward right foot big hops (line hops)
backward 4-step series right foot into ladder (agility ladder)
forward left foot big hops (line hops)
forward in out jumping (agility ladder)
right foot inside lateral small side hops (line hops)
backward in out jumping (agility ladder)
left foot outside lateral small side hops (line hops)
forward Ickey shuffle (agility ladder)
right foot outside lateral small side hops (line hops)
forward Ickey shuffle again (agility ladder)
left foot inside lateral small side hops (line hops)
backward Ickey shuffle (agility ladder)
right foot inside lateral big side hops (line hops)
backward Ickey shuffle again (agility ladder)
left foot outside lateral big side hops (line hops)
forward 3-step cross-behind dance step (agility ladder)
right foot outside lateral big side hops (line hops)
forward 3-step cross-behind dance step again (agility ladder)
left foot inside lateral big side hops (line hops)
backward 3-step cross-behind dance step (agility ladder)
Kristina notes that agility ladder training is typically about quickness. Skaters should slowly learn the movements first, then speed up the tempo. Another tip is to bend the knees to lower the body’s center of gravity to allow quicker movements.
See Part 2 of this presentation here.
Sorry, this content is for members only.Click here to get access.
Already a member? Login below… |
Add to "My Favorites" (Beta testing)
