Coach Kate Charbonneau continues a series of videos explaining and demonstrating how skaters can and should warm up off the ice for an upcoming on-ice session. (See part 1 here and see part 2 here and see part 3 here.) In this video Kate shares some extra warm-up options for skaters with more time, and additional insights about the importance of doing this kind of warm-up.
For more advanced skaters and those with more time available, Kate discusses how she would increase the repetitions of some the previously discussed exercises. She would also add 4 additional exercises demonstrated here. The first exercise is a lunge with a twist of the spine towards the front leg, repeating alternately on each leg. Notice the arms in a “hoop” position. She says, “I find this is a really good way to get the muscles in the posterior chain pushing.” The twist works on range of motion.
The next exercise that Kate demonstrates is the inchworm which a “great way to stretch the posterior chain and to start using the arms and upper body in the off-ice warmup.” The skater performs a toe touch but places the hands flat on the floor and then “walks” the hands away from the feet to a plank position, then walks the feet in the same direction to the hands. The process is repeated 4 times, and 2 additional times incorporating an “upward facing dog” after the plank (to work on hip flexor mobility).
The third exercise of the extended warmup is a “lunge to the side” followed by a turn into a low forward lunge position with hands on the floor next to the front foot. Notice the forward position of the upper body. Kate says, “You want to keep your back nice and straight.” She alternates which direction she faces for the side lunge in order to work both sides equally.
The fourth exercise Kate recommends is the standard cartwheel, with 2 repetitions performed in each direction. She says, “Nice straight legs are ideal.” This again engages the upper body and works on core strength and overall balance and control. Finally Kate offers a final bonus exercise of walking handstands as a way to warm up the upper body even further (and develop strength and improved mobility). Cartwheels and handstands are also fun, and they teach/require athleticism.
For skaters doing this kind of a longer warmup, Kate recommends that they finish with an off-ice walk-through of their program(s). The idea is to exaggerate their on-ice movements which warms up the body further, improves mobility, and is a great practice for competition.
And for skaters feeling lazy or unmotivated, Kate offers a few words of wisdom about this kind of a warm up. Skaters need to be athletic, and athletes warm up and train in a methodical and systematic way. She says, “Even when you don’t want to do it, it’s important that you do.” Having a productive warm up can carry over to help create an effective on-ice session. Kate has her skaters do a group off-ice class once a week, and she expects them to do their off-ice warm-ups every day before skating.
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