A couple of weeks ago, I had the opportunity to attend and help coach an AIR clinic (Acrobatics, Interpretive, and Rhythmic) for skaters. The clinic was not only incredibly fun but also taught me some valuable lessons about my own strengths and areas for improvement. 


Discovering My Weaknesses


During the clinic, I tried to keep up with the other coaches and skaters performing acrobatic moves on the ice. From slides to kick-throughs and jumps, they seemed to execute the new and fun  (and impressive!) techniques with bravery and ease. However, I struggled to perform these moves with my current fitness level. It became evident that I needed to work on my acrobatic skills, particularly in terms of body control and flexibility. It wasn’t really about the skating level - it was really about my comfort level getting low to the ice. 


The first move I attempted I yelled to bestie coach Megan “oof, I think I pulled my groin.” Ooooohhhh… time to train differently!


The Importance of Going Low and High

(Not like Michelle Obama - but I want her arms… 😍)


One particular move that caught my attention was sliding down onto the ice on their knees and then getting back up again immediately into a jump. Skaters effortlessly transitioned into lunges, knee spins, and then the jump, and other exciting maneuvers. However, I found it challenging to lower myself onto the ice and realized that this was an area where I needed to improve off-ice.


I began reflecting on the off-ice moves that I also struggle with, such as bear crawls and burpees. These exercises require going low and high repeatedly, mimicking the motions performed on the ice. Improving my proficiency in these exercises I feel could translate into better acrobatic movements during skating.


Expanding Beyond Traditional Exercises


While we often focus on specific skating-related exercises like sit spins and pistol squats, it's important to consider a broader range of movements. Floor exercises like the crab walk, bear crawl, and kick-throughs engage different muscle groups and promote agility. Unlike weightlifting, plyometrics, or running, these floor exercises target muscles that we don't typically use in our daily lives. By practicing these moves off the ice, we can strengthen our core, smaller muscles, and muscle groups crucial for stability and injury prevention. 


At the same time, we can play with some really cool body shapes on the ice, too (hydroblades, anyone?)! 


Benefits of the Bear Crawl


One exercise that exemplifies the full-body engagement required for skating is the bear crawl. According to Verywell Fit, "When performing the bear crawl, you use almost every muscle in the body. It strengthens the shoulders, chest, back, glutes, quadriceps, hamstrings, and core. Incorporating bear crawls into regular workouts can improve total-body strength and endurance. Agility training, which often includes exercises like the bear crawl, has been shown to enhance athletes' physical and physiological capabilities during different phases of training. Even non-athletes can benefit from agility training, improving body awareness, movement skills, burning calories, and boosting cognitive functions like visual vigilance and working memory.” 


I mean - training a sequence of complex moves off ice only helps us learn to remember footwork sequences, too, am I right?? 


Preventing Injury and Building Confidence


About a year ago, I experienced a frightening fall while running the 8-step C-step sequence on the Adult Silver Moves test. Thanks to my strong core muscles, my head remained above the ice, preventing severe injury. I’m already suuuuper sensitive to head injury after my brain surgery in 2017). This incident underscored the importance of having a solid and strong core, upper back, and shoulder muscles to protect ourselves during falls.


While crunches are often associated with achieving a trim appearance for our cute competition apparel, they are equally vital for skaters to maintain proper body alignment, execute beautiful motions, and maintain solid landing positions. It's crucial to prioritize developing a robust core, back, and shoulder muscles to safeguard our heads and bodies in the event of a fall.


In addition to this, doing all of these fun acrobatic moves on and off the ice, will likely help us feel more brave falling, too. The more we “get down to get up” for fun, the more we can do it when we need to after trying a new jump or slipping out of that darn back 3-turn. 


So what do we do with this?

Off-ice training plays a significant role in enhancing acrobatic movements, improving overall strength and endurance, and preventing injuries for skaters. By incorporating exercises like bear crawls, crab walks, and kick-throughs into our training routines, we engage muscles that are often neglected through traditional workouts.


Developing agility, core strength, and body control through off-ice training can boost our confidence on the ice, making falls less intimidating and reducing the risk of serious injury. So, let's embrace these floor exercises and create a solid foundation for acrobatic and choreographic movements in our skating journey.


If you are like me and are a bit intimidated by this ‘let’s roll on the floor undertaking’, there’s a program just for us! It’s available August 2023 and you can sign up for info here (Chop Wood Carry Water): https://forms.gle/1vuKBRZifNJYqqDW7


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