A SCIENTIFIC APPROACH TO SPORT SPECIFIC TRAINING
VOLUME 3
ISSUE 4
FALL 2017
Brad Griffies, the man behind figure skating fashion EXERCISES TO IMPROVE YOUR FLYING SIT SPIN
Mental Training Tool: Mind Map Your Success WARMING UP on the ice
is not enough!
Hidden Sugars:
Are they decreasing your energy?
POLINA
EDMUNDS STRONG, FOCUSED AND DETERMINED!
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EDITORS LETTER
IT'S OLYMPIC
MAGAZINE
THANK YOU TO EVERYONE WHO HAS CONTRIBUTED TO FIGURE SKATER FITNESS! PUBLISHER/EDITOR-IN-CHIEF Signe Ronka
• makes skating smoother • improves feel and stability • increases agility and speed
MANAGING EDITOR Kristen Piché CHIEF FINANCIAL OFFICER Angela Ronka CONTRIBUTING PHOTOGRAPHERS Jay Adeff/U.S. Figure Skating Christian Bonin Danielle Earl Victoria Stanbridge Chris Robart WRITERS Meghan Buttle Rebekah Dixon Kevin Fairfield Dr. Judy Goss Agnes Makowski Kristen Piché Signe Ronka Catherine Rose-Loveless Tim Silvester Calea & Kevin Souter
DESIGN/LAYOUT Envinion
The new anti-shock system reduced impact shocks, the major cause of overuse skating injuries. Available in March
www.edeaskates.com
SEASON!!!
T
his is my favourite time of year! The Olympics are quickly approaching. Senior skaters are in heavy training mode to earn their spot at the 2018 Olympics in Pyeongchang, South Korea. The younger skaters are watching intensely to see what the future holds. In this issue of PRE-SEASON, we are spotlighting the beautiful Polina Edmunds. Polina struggled through an injury last year and is now ready to attack the new season, recovered and mentally prepared. I'm looking forward to seeing her progress and getting back into the competitive season. Having an injury is tough to deal with for every skater. Skaters can learn from others who have gone through similar experiences, in order to stay positive and motivated to get back on the ice. I'm also excited to share with you some of the workouts we do at FLEXAFIT with skaters. There are two circuits: core training for skaters and getting a stronger flying sit spin. We were lucky to have one of our awesome instructors Ally Hornsby demonstrate. Also a big shout out to all our instructors who work with skaters at multiple clubs we train at. They are really helping make a difference! I hope you enjoy this issue as much as I do. We have such a great group of writers who are dedicated to providing you with the most current research based articles. Thank you for your continuous support. Good luck to all the skaters who are competing this season!!!
Signe
Visit us at www.figureskaterfitnessmag.com Figure Skater Fitness is published four times a year by Figure Skater Bootcamp Inc., 33 Villiers St. Suite 202, Toronto, ON, M5A 1A9. Copyright 2015 by Figure Skater Bootcamp Inc. All rights reserved. Nothing appearing in Figure Skater Fitness may be reprinted, either wholly or in part, without the written consent of the publisher. Email address must accompany all submissions and no responsibility can be assumed for unsolicited submissions. All email content, photos, manuscripts, sent to Figure Skater Fitness will be considered as intended for publication and Figure Skater Fitness reserves the right to edit and/or comment. Figure Skater Bootcamp Inc. reserves the right to reject any advertising at its discretion. Advertising office phone: (416) 419 3837. The publisher accepts no responsibility for any harm or injuries incurred by practicing the activities suggested in the publication. PRINTED IN CANADA
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FIGURE SKATER FITNESS
WRITERS CORNER
FALL 2017
Our Writers
Nutrition Insider Catherine
RoseLoveless
Fitness Insider Meghan
Signe
Silvester years involvement with sport as an athlete and coach brings a depth of experience and knowledge. He has specifically worked with skaters for 7 years now delivering group sessions to a wide range of ages and abilities as well as specific S&C programmes to higher level skaters on a 1 to 1 basis.
Buttle
Ronka
MSc.PT, BSc.KIN, FCAMPT, CGIMS, Sport Diploma (SPD)
CSCS, PTS, BA, NCCP 3
Signe is a certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. She is also a certified Personal Trainer Specialist. Signe has an honours Bachelor of Arts degree from University of Toronto (Trinity College), where she specialized in psychology, political science and bioethics. Signe is a former National and International level competitor and certified NCCP level
3 National Competitive Coach. She is the founder of Figure Skater Bootcamp Inc. and Figure Skater Fitness Magazine. Signe has worked with Olympic/ World level figure skaters, teaching them the importance of fitness training and sport specific training. She also travels internationally hosting Figure Skater Bootcamp workshops. www.flexafit.com info@flexafit.com
Meghan graduated from the University of Toronto in 2005 with a Masters of Science degree in Physical Therapy. Meghan has been practicing in sports medicine for over 12 years where she has numerous figure skaters on her caseload from the recreational level up to the World and Olympic level. She works part-time at the Canadian Sport Institute Ontario and The Sports Medicine Specialists in Toronto, Ontario. Meghan is part of the Integrated Support Team with Skate Canada and has covered various National and International
events in Figure Skating, Gymnastics, Tennis and Hockey. She has been involved with skating for over 25 years as a competitor, coach and now physiotherapist and thus has an extremely high knowledge about the sport as well as the injuries sustained by these athletes. Since graduation, Meghan has completed her Advanced Diploma in Manipulative Therapy (FCAMPT), her Sport Physiotherapy Diploma and also obtained certifications in Acupuncture and Intramuscular Stimulation (Gunn IMS).
Catherine is well versed Catherine is an expein Weight Management, rienced Registered Sports Performance Dietitian working and Disorder Eating, with Evolved Sport among other areas & Nutrition. She is a of health and nutritrained Yoga Instructor tion. Catherine uses and also holds a degree her experience and in Psychology. She has knowledge of nutrition, experience providing psychology and Yogic nutrition education Principles to provide and lifestyle counseling wellness coaching to optimize health & that is based both on wellness. science and holistic approaches to achieve optimal health.
Kristen
4
She currently serves as Skate Canada's Chief Physiotherapist and has contributed to the Canadian health sciences teams at the Olympics and Paralympics.
Kevin Fairfield, B.A, BHSc PT, Dip.Manip. PT, FCAMPT, IFOMPT, CAFCI, DO(Q). Orthopaedic Manipulative Physiotherapist Osteopathic Practitioner CAMT Certified
Kevin has spent the last two decades learning the "science" and the "art" of manual physical medicine. With his unique approach of combining manual physiotherapy, traditional osteopathy, Chinese medicine (acupuncture and TCM) and exercise, patients receive one of the most comprehensive assessment and
treatment programs available. "The whole is greater than the sum of its parts" is one of his motto's of finding the underlying causation of patient's symptoms. He treats numerous conditions with a special interest in pelvic and spinal disorders, concussions, vertigo and visceral holding patterns. Being dedicated to lifelong learning,
Kevin continues to broaden his knowledge and skill set with a special interest in human dissection and mastering the fundamentals of anatomy. Kevin enjoys spending time with his wife and their two children, traveling, exercising and reading.
Kristen is a Skate Canada figure skating coach and holistic high performance coach. She has Bachelors degrees in English Studies and Education and was an elementary schoolteacher for two years after completing her career as a national competitive pairs
skater. Her experience as an athlete and educator moved her to create SKATE TO SOAR with a mission to help young skaters find their own calm inner voice and a knowingness in their heart that they are truly, extraordinarily powerful. Kristen offers goal setting workshops
If you would like to contribute to Figure Skater Fitness, please contact us at info@figureskaterfitnessmag.com for more information.
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Elevating Life. Calea and Kevin advocate for holistic health and clean living. Educating on exercise, nutrition and the use of Essential Oils and how to incorporate them into daily routines, creating a more clean, natural, and safer lifestyle.
Contact CaKe for your complimentary wellness consult at info@elevatinglife.co.uk Visit www.elevatinglife.co.uk Follow on Facebook and Instagram
B.A., B.Ed. Skate Canada Trained Figure Skating Coach Founder of Skate to Soar
Fairfield
Makowski
Calea and Kevin have a shared passion in clean and natural lifestyle choices. Their combined backgrounds in Physical Education and Health, Leadership Development, Life Coaching, Management, Entrepreneurship, Plant-Based Nutrition and Essential Oils has inspired the creation of
Piché Kevin
Agnes
Dr. Judy
Founders of Elevating Life Holistic Health Coaches dōTERRA Wellness Advocates
In The Spotlight
Injury Prevention
Agnes Makowski is a difference-maker in the lives of active individuals of all abilities, within the areas of injury prevention, exercise medicine, musculoskeletal health and sport physiotherapy.
Souter
Registered Dietitian and Wellness Coach College of Dietitians of Ontario (CDO) Registration # 12294 BScAHN Dietetics (Mount Saint Vincent University) BA Psychology Honors (Saint Mary’s University) RYT 200 Yoga Instructor
Tim
Tim is the owner of Get Coached and has provided Personal Training (PT) and Strength and Conditioning (S&C) to athletes from various sports for over 10 years. Tim is a UKSCA Accredited Strength and Conditioning Coach and holds a BSc Honours degree in Sport and Exercise Science, this along with over 30
Kevin & Calea
Train the Mind
in figure skating clubs as well as personal goal coaching. You can book a Skate to Soar workshop at your skating club or a complimentary first personal goal coaching session with Kristen by visiting www.skatetosoar.com or by email: kristen@ skatetosoar.com
Goss Judy is a Mental Performance Consultant that has been working in Toronto for over last 20 years. She is currently a Mental Performance Consultant at the Canadian Sport Institute Ontario where she has worked since 1999. She works on the Integrated Support Teams with Figure Skating, Trampoline, Beach Volleyball and Wheelchair Basketball. Judy provides mental skills training, program management and leadership, and research development for these sports. Judy received her Master’s degree from University of North Texas and PhD from the University Maryland in Sport Psychology. She is a Certified Consultant, Association for
Applied of Sport Psychology, a member of the United States Olympic Committee’s Sport Psychology Registry and an associate member of the American Association for Marriage Family Therapy. Judy sits on the Managing Council of the Canadian Sport Psychology Association. Judy has written numerous articles and her interests are focused on hardiness, burnout, team effectiveness and peak performance. She believes in the holistic development of high performance athletes and endeavors to provide them with the skills to be well rounded high functioning individuals on and off the field of play.
Rebekah
Dixon MSc, CPC MindBody Performance Coach
Rebekah Dixon is a MindBody Performance Coach who empowers skaters with the skills to improve their mental game and achieve peak athletic performance. As a former junior ladies competitor, coach, and choreographer she has a thorough knowledge of figure skating that allows her to tailor her coaching services to the unique needs of young skaters. Using her education in Developmental Psy-
chology, NLP, Time Line TherapyTM and Hypnotherapy, and certification as a Life Coach, she created the MindBody Performance Coaching Program, offered privately and in groups. She has worked with skaters in Canada, Sweden, USA and Australia. You can find out more about Rebekah’coaching programs at rebekahdixon.ca or email her at mindbodyperform@ gmail.com.
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FIGURE SKATER FITNESS
FALL 2017
Table of Contents
Train the Mind 29 Identify the Ingredients of your Next Successful Performance
Fitness Insider 8
31
Self TALK
Warming up on the ice is not enough!
10
Endurance Training For Figure Skaters
Nutrition Insider 32-33 Hidden Sugars The Impact and How to Avoid
34-35
Potassium + Magnesium Important Recovery Tools
Injury Prevention 20-21
Concussion and Safe Sport
22-23
Understanding Pelvis Injuries
6
Glamour 37
Brad Griffies Interview
41
Fitness Insider Workout
Product Preview Oxygenetix Foundation
12-18
Flexafit Workouts Core Training & Flying Sit Exercises
IN THE SPOTLIGHT
POLINA EDMUNDS
Skaters Corner 42 My Off Ice Warm Up
FIGURE SKATER FITNESS
FITNESS INSIDER
FALL 2017
General warm-up:
BY: MEGHAN BUTTLE
W
ould you ever go into an exam without studying or being READY? My guess is the answer is NO! Why would you start a training session without being READY? In other words, why would you step on the ice without being warmed up? Not only is doing a proper dynamic warm-up prior to activity an excellent way to help prevent injury it is, according to the research, also an opportunity to improve performance! A dynamic warm-up allows your body to not only get physically ready for your skating session or competition; it is also a chance for you to get psychologically ready so that you can accomplish your goals. Most skaters are pretty good with including a warm-up at competitions, however it seems to be an area that can be dismissed when schedules become busy around practice times.
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A warm-up is like any other skill or element. It needs to be trained and practiced so your body can adapt to the warm-up and not feel too tired during your session or event. If you are only performing a warm-up at competitions, and not in your day-to-day training, then mentally it can lead to more anxiety at an event because your body will surely know that this must be important because you are taking extra measures to prepare for it. If you can get into the habit of performing a consistent dynamic warm-up routine on a daily basis, regardless of whether it is a practice or competition, then you will know exactly how your body will respond both physically and mentally at your most important event of the year. Dynamic warm-ups need to be individualized meaning you need to figure out what works for you.
This section includes exercises that get your body temperature up, increase your heart rate and circulation to get oxygen to the working muscles and increase the temperature of the tissues in your body (muscles, tendons, ligaments) which makes them more flexible and less likely to be overstretched during exercise.
Mobility and Flexibility This is where you will perform exercises that take your joints and muscles through the ranges of motion necessary for skating. EXAMPLES: high knees, buttock kicks, high kicks, arm swings, hip swings
Stability and Proprioception: Exercises that work on balance and challenge the muscles around your joints that help to secure them and minimize extra stresses on the joints. These exercises also help the body work in unison efficiently. EXAMPLES: balancing on one leg, spiral position
EXAMPLES: jogging, skipping, stationary bike
Activation of key muscles and movement patterns: This section should include exercises that help prepare the body and the specific muscles responsible for the elements that will be trained on the ice. EXAMPLES: walking lunges, squats, single leg squats (landing position), hop into landing position, landing position with band around ankles, rows with exercise band, plank, bird/dog
Agility and sport specific movements/ elements Exercises or elements off the ice that are specific to figure skating to simulate the on-ice demands. You can incorporate mental cues during this component of the warm-up as you walk through program sections or elements. EXAMPLES: walk through elements/ programs, off-ice jumps, footwork, agility ladder/hop scotch, carioca/grape vine, jumps into legs crossed air position, off-ice lifts
Y
ou want your body to be prepared for the stresses you will be putting on it during your session or competition without it feeling fatigued. Even though no two warm-ups will be the same, there are certain components that all great warm-ups should include.
A
proper dynamic warm-up can take between 10 minutes and 30 minutes to complete depending on how much program preparation you do off the ice. Taking the time to perform this prior to every training session is probably the most important thing you can do to help prevent injury and it also will help you train more successfully by having your body prepared. Even if this means shortening your session by a few minutes to ensure you complete a proper warm-up, you will
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be more effective on your session if you step on the ice prepared. A 6-minute warm-up at an event is not enough time to get your body ready for competition, let alone enough time to practice the elements you will be executing in the competition. If you take the time to warm-up off the ice then you will be able to use your ice time more effectively to work on elements rather than doing extra stroking in preparation for your actual training‌quality always wins over quantity.
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FIGURE SKATER FITNESS
FITNESS INSIDER
FALL 2017
ENDURANCE TRAINING BY: TIM SILVESTER
10
FOR FIGURE SKATERS
T
he type of endurance training you do should be tailored to the needs of your specific sport. In figure skating, a high level of stamina is required to execute numerous technical elements repeatedly during a training session without increasing tiredness and risk of injury. Skaters also need to be able to complete their program elements with consistency, while making it look effortless during competition. Figure skaters are training for performances of 4.5 minutes or less with their heart rate reaching 90% plus of its maximum within the first 30 seconds of their program. This needs a much different type of endurance training than, say, a marathon runner. Figure skating requires great focus on both an aerobic and anaerobic conditioning. Aerobic fitness pertains your body's air circulation system; your heart. These exercises increase your heart rate for an extended period and are the kind that get your heart pumping and quicken your breathing. These exercises include things like running, swimming, and cross-country skiing.
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Anaerobic exercises build muscles other than your heart and are not directly part of your cardiovascular system. Anaerobic workouts are also called "resistance training." These workouts strengthen the muscles. Weight lifting, calisthenics and yoga are examples of resistance workouts. Because anaerobic workouts focus on muscle growth, they are ideal for building strength. It is important to note that a prepubescent athlete’s ability to train their aerobic and anaerobic systems is limited because they have not yet reached their full physical development. Consequently, it would be ideal to focus on developing their movement competencies, strength and coordination. Post puberty, however, the athletes have a developed cardiovascular system and will respond more to specific aerobic and anaerobic training. A skater can develop a good aerobic base from their
on-ice sessions, providing their work rate is maintained at an appropriate level throughout the session. Multiple program run-throughs and high intensity stroking sessions are great on-ice conditioning tools, and are most effective when paired with sport-specific off-ice anaerobic training. Anaerobic sessions are best conducted off the ice in the form of high intensity interval training (HIIT), circuits or spin classes, for example, where the heart rate is increased to 90% plus of its maximum during the session. Interval sessions of various work and rest ratios provide the right high intensity training stimulus and enable the skater to get their heart rate up to the desired levels with short rest periods. Figure Skating is also an aesthetic sport and if the skater has the ability to make their program appear effortless then this is a benefit. A high level of endurance training is required to deliver a program that is both technical and polished, which can be achieved through a combination of aerobic and anaerobic conditioning.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUT
FALL 2017
Core Training 1.1
Flexafit Workouts
CORE TRAINING & FLYING SIT EXERCISES
1.1
1.2
1
Skater Plank Twist
Start in a plank position on your hands. Lift one leg out to the side for a count of two. Cross the foot over the standing foot, while twisting in the opposite direction. This exercise helps improve quick twitch for rotation, as well as stabilize the core. Do 15-20 reps for 2-3 sets.
2
V-Sit + Twist 2.2
Flexafit Instructor: Ally Hornsby Photographer: Christian Bonin
Skater starts in a v-sit holding dumbbells. Maintaining a strong core, twist to one side keeping the elbows straight. Try to rotate the torso 90 degrees. Repeat the other side. Do 20 reps 2-3 sets 2.1
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUT
FALL 2017
3
Side Plank + Arm Raise
4 3.1
Half Bridge with Leg Extension
3.2
4.1
Start in a side plank with a straight elbow. Holding a dumbbell, raise the weight to the ceiling and back down, keeping the elbow straight. Maintain eye contact with the weight the whole time. Do 15-20 reps for 2-3 sets.
4.2
Start in a half bridge position keeping the hips up and gluttes engaged. Extend one leg straight to the ceiling. Slowly extend the leg out to the side, while maintaining level hips. Do 15-20 reps for 2-3 sets both sides.
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FIGURE SKATER FITNESS
FITNESS INSIDER WORKOUT
FALL 2017
Sit Spin Variations Exercises
Start by standing on one leg and extending the free leg behind. Swing the freeleg forward and jump up tucking the standing leg up. Do 1015 on each leg for 2-3 sets
3 1
1.1
2.2
2.3
16
3.2
1.2
2 2.1
Single Leg Tuck Jump
Deep squat to Single Leg Deep Squat
Roll Up Single Leg Squat
3.1
Start standing on one leg. Squat down to the bottom position for a count of 2 before rolling onto the back. Use momentum to get back up, while maintaining heel contact the whole way up. Do 8-10 reps for 2-3 sets on each leg.
Skaters should be able to hold a deep squat on both two feet and one to help improve range of motion on the sit spin. Start with a deep squat hold for a count of 5, slowly transition the weight to one foot and then the other. Hold each position for counts of 5. Repeat 5-10 times on each leg.
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FIGURE SKATER FITNESS
FALL 2017
4.1
4
Single Leg Squat Pike to Reverse
Start in sit pike position. Hold for 5 counts, then raise up slightly to switch to a reverse squat on the same leg. Hold for 5 seconds and repeat back to front. Do 10 reps for 2-3 sets on both legs.
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4.2
FIGURE SKATER FITNESS
INJURU PREVENTION
FALL 2017
Figure 1: Injuries reported at Canadian figure skating club level (Sept.1, 2015 – July 26, 2017).
N O I S S CONCU SAFE SPORT AND
Injury Type
Total of Injuries Sept. 1, 2005 - July 26, 2017
Near MISS
116
Concussion
79
Fracture
79
Cut
60
Head Injury
51
Contusion / Bruised
39
Sprain
37
Unknown
19
Abrasion
16
Inflammation
15
Laceration
10
Dislocation
9
Strain
8
Tear
8
Muscle Strain
5
BrokenTteeth
4
Puncture
4
Stress Fracture
3
Hematoma
1
Loss of Consciousness
1
Pinched Nerve
1
Total
565
Figure 2: Breakdown of injuries sustained by level of skating:
F
igure Skating is a remarkable sport, as it integrates so many elements of athleticism: cardiovascular fitness, strength, flexibility, agility and power. Not to mention the creativity and artistry! As we enter a new competitive season, skaters and coaches are working together to get performance ready. We recognize the importance of physical and mental preparation in skating, but sometimes forget the importance of safe sport.
One area of sport safety that has evolved in Canada is concussion awareness and management. Concussion injury has garnered a lot of attention in other ice sports that involve contact, like hockey. Although figure skating is not a contact sport, it is indeed high risk, due to the challenging skills and unique required elements, often performed at high speeds and even in the air; for example, think of lifts, throws and jumps.
In fact, when reviewing the breakdown of all injuries reported to Skate Canada through its affiliated clubs from September 1, 2015 – July 26, 2017, aside from “near misses” (i.e. a narrowly avoided incident that could have caused an injury), it clearly shows that concussion is one of the most common injuries sustained in figure skating (Figure 1), (Note: Head injuries relate to injuries other than concussions - eg cuts, abrasions...)
Adult Sk ate
Synchro
AGNES MAKOWSKI, CHIEF PHYSIOTHERAPIST SKATE CANADA; DR. TATIANA JEVREMOVIC, CHIEF MEDICAL ADVISOR, SKATE CANADA; AMY LEVAC, SAFE SPORT COORDINATOR, SKATE CANADA; ILAN YAMPOLSKY, ENTERPRISE RISK MANAGEMENT DIRECTOR, SKATE CANADA
CanSkate
STARSkate
Coach
Competitive
Pre-CanSkate
https://skatecanada.wufoo.eu/forms/incident-report-form/.
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To raise more awareness of sport-related concussion in figure skating, Skate Canada has prepared an educational poster, in both French and English, to be featured in every Canadian figure skating club this season. This poster can be viewed on Skate Canada’s web site, on the Safe Sport page: https://skatecanada. ca/safe-sport/. The poster can be found in two spots, including the “downloads” box on the right hand side of the page or under the Concussion Education and Protocols sub-title. The poster reflects the recommendations of the Concussion in Sport Group (CISG) consensus statement, which promotes the current knowledge around the science of Sport-Related Concussions (SRC) and is reviewed and updated every four years. The best practice for concussion management and safe return to sport recommendations can be found in the British Journal of Sports Medicine at: http://dx.doi.org/10.1136/ bjsports-2017-097699. Skating coaches and parents should also be aware of an excellent new sport safety resource, the sport concussion recognition tool 5 (CRT5), prepared by the Concussion in Sport Group (CSIG) and also found in the British Journal of Sports Medicine article. The CRT5 is very user-friendly and is designed to help identify suspected concussion in children, youth, and adults. This tool is used at the time of injury and is helpful in identifying how to RECOGNIZE concussion-related symptoms, as well as when to REMOVE an athlete from play. Signs and symptoms of concussion are reviewed, and the tool also provides memory function tests to use with athletes. A skater with a suspected concussion should be IMMEDIATELY REMOVED from the ice, and should not return to the activity until he/she is assessed
medically. Skaters with a suspected concussion should not be left alone and should not return to the ice on the same day. Another recommendation is that the online Skate Canada Incident Report be completed anytime an incident occurs at the local skating club. The incident report can be found on the Skate Canada membership site: https://skatecanada.wufoo. eu/forms/incident-report-form/. Injury reporting is valuable, as it plays an integral role in the prevention of injury, including concussion injuries and addresses athletes’ health needs. The good news is that the current concussion guidelines recognize that exercise is indeed medicine for the brain! So once a skater has had sufficient rest and recovery post-concussion, a graduated return to activity and skating is key. Return to skating should never be determined by a coach or parent alone. It is recommended that you consult with a sport medicine professional such as a physician, physiotherapist or athletic therapist to help guide you with a safe and skating-specific return to the ice. Be sure to add safe sport to your pre-season preparation and planning check-list.
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FIGURE SKATER FITNESS
INJURU PREVENTION
FALL 2017
UNDERSTANDING
PELVIS INJURIES BY: KEVIN FAIRFIELD
F
igure skaters endure numerous falls, injuries, bumps and bruises. It is the responsibility of any health care professional to ensure they do a thorough job assessing and treating the whole body to maximise the individual’s performance. Frequent injuries suffered by figure skaters are the falls absorbed by the pelvis (falling on your buttock). This is the center of the body dealing with the forces of the trunk (from above) and the forces from the legs (from below). The pelvis is comprised of stable bones, contracting musculature and strong ligaments. Subtle but intricate joint mobility and stability are present to take the brunt of these competing forces of life, not to mention the demands of a high-level sport like figure skating. The pelvis is the container of the body and its contents include the bladder, bowel and digestive system. The container and the contents are linked anatomically and functionally. As a manual physiotherapist and osteopathic practitioner, I have to understand these connections and know how to create balance and optimal functionality for these athletes. You want to appreciate their symptoms when they complain of back pain but understand that it takes a skilled practitioner to assess the pelvis, surrounding muscles and organs, lower extremities, trunk, etc., and to tie these interrelated structures to the vestibular and ocular systems (special senses). This investigative approach leads to a better grasp of what is required in competitive sport.
You want to assess and treat the CAUSES of their symptoms, the obvious and the subtle to find and treat. The body of a figure skater deserves detailed attention. The athlete needs to learn how to be their best therapist through exercises, such as stretching, strengthening and balancing. They live in their body and need to understand the nature of their injury and how they are an integral part of the rehabilitation process. It requires a fine balance of active and passive therapy for healing to occur and have them back skating for the love of the sport.
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FIGURE SKATER FITNESS
IN THE SPOTLIGHT
FALL 2017
19 year old United States figure skater, Polina Edmunds, is the 2015 Four Continents champion, a twotime U.S. national silver medalist, and competitor at the 2014 Winter Olympic games in Sochi.
Polina
With a strong athletic background in gymnastics, figure skating, and dance, Polina is both elegant and bold when she takes the ice. In The Spotlight BY: KRISTEN PICHÉ
Edmunds 24
Her patient yet diligent approach in returning to the ice after injury last season demonstrates her a maturity and determination as a competitor.
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How were you introduced to the world of figure skating? When did you first lace up your skates? Polina: I first stepped on the ice at 19 months old. My mom is a skating coach and my older brother was skating at the time, and I laced up his skates on my own feet at 19 months at home, so my mom decided to just put me right on the ice then.
Did you practice any other sports when you were growing up or was skating always the focus? Polina: I practiced gymnastics until age 8 and still continue to practice ballet and dance. They both helped my skating with flexibility and fluid movement on the ice.
What was the key factor in helping you choose your path as a skater over your other activities? Polina: At a young age I loved gymnastics, skating, and ballet equally. My mom saw my ultimate potential in skating and guided me with picking that, and I loved the ice.
What is it like having your mother as a part of your coaching team? Polina: Having my mom as my skating coach is the greatest blessing and the hardest one. It's difficult at times because we have normal mother daughter fights and tensions can get high at the rink, but in the end she knows me and my life very well and knows how to push me and train me in the most effective way. There's no greater cheerleader or supporter than my parents, especially my mom.
How did you manage your schoolwork during elementary and high school? Did you study via correspondence or in a specialized schooling environment for high-level athletes? Polina: From elementary through high school I went to normal school full time. I would skate mornings before school, go to school for 6 hours, and then skate afternoons directly after school. That's a packed schedule, but it was perfect because I was always busy in different activities - my academics and my athletics balanced out perfectly and I wasn't too absorbed in any one particular thing. My high school, Archbishop Mitty, had a block schedule as well, which was super helpful for my skating. 25
FIGURE SKATER FITNESS
IN THE SPOTLIGHT
FALL 2017
Now that you’re a university student, have you had to adjust your study habits to accommodate your training schedule? Polina: I go to Santa Clara University full time now and my schedule is actually easier than it was in the past! I take four classes a quarter, and the school helped me with my scheduling so I take my classes in the morning from 8-11am, and then I have the rest of the day to go train. It's a perfect setup.
My pre-competition mindset is very focused but as light hearted and easy-going as possible.
What has been the key element/ treatment to your recovery? (physiotherapy, massage therapy, chiropractic, acupuncture, etc.)
Do you feel you have to increase or alter your training regimen to remain a contender in the global competitive skating scene?
Polina: The key element to my recovery has truly been rest. To make sure I didn't re-injure my foot, I have been careful in the number of repetitions I do in my training and am really paying attention to doing proper technique.
Polina: I'm training the same way I used to, with more attention to detail and focus on my programs and jumps. I think I can remain a fierce competitor with keeping my training plan the same and competing well under the global spotlight.
Now that you have resumed training, has your appreciation for the sport changed after spending time away from the ice? Polina: I definitely appreciate the sport and elite competition life more after my break from skating. I loved having time off and enjoying myself at college, but I missed the ice and being at competitions with my friends, and really performing in arenas for everyone. I had a new motivation and love for skating upon my return and I can't wait to compete again this season.
What is your ideal pre-competition mental state? How do you find this mindset before competing? Polina: My pre-competition mindset is very focused but as light hearted and easy-going as possible. I try to imagine I'm just at another everyday practice. I usually do this by not thinking a lot about the actual competition and doing normal things like homework before I compete, as it takes my mind off of thinking too much about skating and getting nervous.
Polina: Off ice practices for me include running and doing conditioning exercises out on the track. I also do a Pilates/ yoga core workout and flexibility class 3 times a week, which is extremely helpful for my skating.
With your years of experience as a high performance skater, what have you found to be the most beneficial off ice training program/ type of exercise (yoga, pilates, endurance training, interval training, weights, etc.) for you? Polina: With my years of skating, I have found flexibility and core classes to be essential for skating, as we need to create aesthetic visuals and refined extensions on the ice. Running and endurance/conditioning training is also really important so that we can be strong throughout an entire 4 minute long program.
Since ending your 2016 season prematurely due to injury, how have you been recovering and rebuilding in order to re-enter the competitive arena? Polina: Since my injury in 2016, I took time completely off the ice to heal for 4 months, and started skating again in March and jumping again in June. I have been taking my time to get all my elements back properly, and training hard all summer. I've made great strides in returning to my competitive shape and I'm feeling confident going into this season.
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What is a typical off-ice training session for you? How does your regimen differ throughout the season?
The key element to my recovery has truly been rest.
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FIGURE SKATER FITNESS
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My on ice training entails a lot of jump repetition, programs, and program sections to really work on the details and stamina of it all. What does your on-ice training consist of? Do you have sessions dedicated to edge work and turns, stroking, spins? Polina: My on ice training entails a lot of jump repetition, programs, and program sections to really work on the details and stamina of it all. I also have edge and skating skills classes weekly to keep my skating quality fresh and great.
How often do you re-work your program choreography and details throughout the season? Polina: I usually have choreography lessons every week to keep the details of my programs polished and sharp, and I always try to keep everything crisp while training. We can change little things throughout the season if we feel the need, but mostly everything stays the same.
What is your strategy for nutritional fuel? Do you have a favourite energy-boosting meal for breakfast, lunch, dinner? Polina: I usually have oatmeal and some form of protein and a banana for breakfast and this keeps me powered throughout the morning. For lunch I like some soup or salad with a meat protein, and for dinner it's usually the same. I'll snack on some fruit or vegetables during the day if I need it, and this usually gives me the nutritious fuel that energizes me for my practices.
What are your favourite snacks and power foods you keep with you to keep your energy up during a training day? Polina: I will usually have sliced apples or berries as a snack, or sliced carrots and bell peppers are another favorite of mine! 28
Identify the Ingredients of Your Next Successful Performance BY: REBEKAH DIXON
A
fter you compete, do you give your performance a second thought or leave it in the past? If you are like many skaters you probably do the latter, especially if it was a successful performance. Skaters tend to spend more time analyzing disappointing performances; what caused this and what can I do next time to do better. I believe that there is as much if not more to learn from a successful performance and that it is best to spend more time figuring out the ingredients that contributed to your GREAT SKATE! The idea is to identify the factors that contributed to your success this time so that you can replicate and build on this success in the future. Mind-Mapping your performance is a great way to break it down. Use the template I have provided to Mind-Map your next performance.
eg. Clean run-throughs the week before
3
First, determine the things you did‌
the week before,
the day before and,
...that positively contributed to your performance. Write those factors down in the bubbles surrounding the center bubble labeled SUCCESSFUL PERFORMANCE. Examples of FACTORS include:
the day of
a. Clean run-throughs the week before b. Visualizing the night before and day of c. Skating second in the flight d. Skating in the morning
SUCCESSFUL PERFORMANCE
Notice how some factors you can CONTROL and some are UNCONTROLABLE. Label these with C and UC. a. C b. C c. UC d. UC
FIGURE SKATER FITNESS
TRAIN THE MIND
FALL 2017
For those factors that are UC consider how these made you feel and look at ways that you can recreate this feeling organically.
C
"Skating second in the flight I didn’t have too much time to think and psych myself out. If I have to skate later in the flight I could use a fidget spinner or coloring book to distract my mind."
D
"Skating in the morning I was well rested and had lots of energy. If I have to skate late in the day I could organize my day to include a nap and other activities that energize me."
SELF I TALK BY: DR. JUDY GOSS
Use this exercise of Mind-Mapping after each performance. Until next time, Keep Your Brain in
THE GAME
can remember when I was a young athlete that I didn't really appreciate the importance of self talk but with experience, research and practice I realize that self talk is critical to performance, Self talk is not only those things that you say to yourself but also that steady stream of thoughts that go through your head.
There are 3 key parts to self talk that I encourage athletes to consider
1
Say what you want to do! As a skater when you say "don't pop" what are you truly focused on? - Popping - Obviously you don't want to pop, you want to land the jump so go a little deeper and say the one or two things that are critical for landing the jump. For example, check shoulder and pull in tight. Say what you want to do not what you don't want to do.
2
Be your own cheerleader. Saying things that will encourage and motivate you are much more useful than "that sucked" or "I can't do this". Research shows that positive self talk helps athletes persist longer than negative self talk, so support yourself. If you find it hard to think of something to say to yourself, think about what you might say to your best friend or teammate if they were struggling.
3 Self talk can help you to focus on the essentials of your performance, But just like the physical skills, self talk needs to be practiced. Try to keep it positive! 30
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Be aware of what you say to yourself. You will never be able to change what you say to yourself if you aren't aware of it. I challenge athletes to count the number of negative things that they say in one training session. It may be high or low but at least it gives you a starting point.
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FIGURE SKATER FITNESS
NUTRITION INSIDER
FALL 2017
Hidden
Sugars BY: KEVIN & CALEA SOUTER
The Impact And How To Avoid
‘Hello, my name is….and I am an addict!!.’ Although it’s an addiction less commonly known, it’s certainly an addiction that is widespread, unwittingly affecting millions without their conscious admission. So what is this deeply mystifying, sneaky and sinister addiction.
The Answer is Sugar!
N
ow, let’s start by saying that not all sugars are created equal, and not all sugars are inherently bad. However, added sugars and hidden sugars are the greatest culprits in causing drastic health complications and are something that many of us are not aware. Scientific research and studies are now stating that too much added, or hidden sugars, have a negative impact within the body correlating with the drastic rise in chronic diseases including heart disease, diabetes, obesity, and cancer. Hidden sugars are ‘hidden’ for good reason. So then, what now? Where do you begin in taking steps to become aware of hidden sugars and reduce their intake. Well first note that hidden sugars are named in a variety of terms which may pass by to the untrained eye. Dextrose, Maltose, Maltodextrin, Carob Syrup, High Fructose Corn Syrup, to name a few are all varieties of added sugars that we must be careful to avoid. The good thing is that many of these are found in heavily packaged and processed foods. That’s the easy part!
Where it gets sneaky is in the marketed health foods, such as breads, cereals, energy bars, pasta sauces, condiments, yoghurts, dried fruits, juices, smoothies all containing high amounts of added sweeteners. ‘Uuugh! I hear you say, so even the healthy(er) food is unhealthy?!’ The average adult living in the US consumes roughly 22 teaspoons of sugar each day. This includes hidden sugars from supposedly ‘healthy’ foods. According to both the World Health Organisation and American Heart Association, the average woman is to have no more than 6 teaspoons per day to that of 9 for the average male. Reading this you get an enormous sense of today’s health predicament. So what now? Well first think about how your grandparents ate. They would get most of their foods locally, and fresh. Almost everything was cooked or baked daily, and more often than not it was all done from scratch. The ultimate goal is to take more ownership of what is going into the body and how it was made.
For some quick and actionable steps, start with these:
1
Use Natural Sweeteners (in moderation) such as Raw Honey, Pure Maple Syrup, Stevia, Dates, or Coconut Sugar
2 3 4 5
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Avoid cravings by consuming more healthy fats such as Avocado, Nuts, Nut Butters, Seeds, Olives, Flax Seed, Chia Seed, Edamame, Tofu, Dark Chocolate. Limit sugar intake at breakfast by opting for steel cut oats, fruit, seeds, eggs and veg, or a smoothie Put down the storebought snack bars. Choose fruit, nuts, avocado crackers or boiled eggs! Make your own sauces, smoothies, and juices. Be in control of the ingredients from start to finish! Let food inspire your creativity! 33
FIGURE SKATER FITNESS
NUTRITION INSIDER
FALL 2017
Potassium
Potassium is one of the key electrolytes in the body. It plays a significant role in the body’s ability to store carbohydrates, regulate water in the body, conduction of nerve impulses, muscle contraction, maintaining normal blood pressure and heart function. Sweating during exercise reduces the body’s levels of potassium which can lead to reduce fluid flow through the body resulting in decreased speed of nerve impulses to muscles and hypertension. Hypertension can lead to damage to the blood vessels and the heart. So how much potassium does a person need? According to the Adequate Intake Guidelines of Health Canada the AI for potassium is 4700mg/day or 120mmol/day. However, these numbers may vary depending on the source. The Canadian Academy of Sport Nutrition (CASN) recommends only 2500- 3500mg/day.
BY: CATHERINE ROSE-LOVELESS, RD
I
n the world of athletics preand post workout intake is always a hot topic. Dietitians focus on ensuring there is adequate carbohydrates, proteins and fats to fuel the athlete and help them with performance and recovery. However, there is more to it than just the macronutrients distribution and intake.
Magnesium is a mineral that interacts with many of the biochemical systems in the body including the movement of electrolytes through the bloodstream, therefore affecting nerve impulse conduction, muscle contraction, and heart rhythm. Generally low magnesium in the body is related to poor intake of foods containing magnesium (e.g. leafy vegetables, legumes, seeds or nuts), medications, high blood calcium levels (hypercalcemia), sweating or malabsorption syndromes. So how much magnesium does a person need? According to the Recommended Dietary Allowance Guidelines from Health Canada, there is a RDA range of 240-420mg depending on age (9-70 years). With adults over 50 years requiring less.
Magnesium
Potassium and Magnesium for Recovery
Important Recovery Tools
The role of potassium and magnesium in muscle recovery and reduction of muscles cramps is controversial in Sports Nutrition. Generally, studies suggest the goal is to maintain adequate stores of each of the minerals to regulate bodily functions including electrolyte balance, normal pH levels and stable blood glucose levels, which in turn will aid in recovery. Thus, the recommendations for athletes is eat a balanced diet of grains, vegetables, fruits and protein, maintain hydration levels and after a workout replenish those much-needed micronutrients with a healthy snack and water.
Many of the micronutrients we eat also play a significant role in the functions of the body, specifically potassium and magnesium. 34
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GLAMOUR
Dress inspired, skate inspired Interview with star dressmaker: Brad Grifffies
Where do you draw inspiration from when creating a new dress? Brad: Inspiration comes from everywhere. Sometimes I will be on Instagram and I will see a great evening gown with a cool detail, or sometimes I will be walking down the street and I will see a cool design that’s in a logo or something and think that it would be a neat beading design. Or even in tile work. A lot of time I like to look on Instagram or Pinterest and see what’s out there. It’s not just coming form high fashion stuff or doesn’t even correlate with a dress, it’s more about a design. There are basic parts to a dress, like a sweetheart neckline, and then you can dress it up differently to give it a different feel.
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Do you create a mood board with it? Brad: I use Pinterest, so I will make boards on there, especially when I do a photoshoot for my new line of dresses and I will create a mood board on Pinterest for the theme I’m doing or for the promo images that we use every year. Every year is a different feel, so I will even add different makeup ideas that I like. Style-wise, I will have a beading board and look at different beading that I like, maybe some top designers, or just anything that inspires me in some way.
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FIGURE SKATER FITNESS
GLAMOUR
FALL 2017
What should skaters consider when choosing a custom dress/ costume? Brad: It’s important to know your body type and know what colours look good on you. I suggest not copying what someone else has already done, especially if you’re a top-level skater. Learn what looks good on you rather than wearing something just because it looks good on somebody else. I’ve had people come to my booth at competition and say that they want a dress that they loved on my website, then they try it on and it really doesn’t work for them. So I will suggest another one, and they say that they don’t like it. But then when they put it on and see themselves in the mirror and will say “wow, this actually does look good on me!” So I think it’s good to keep in mind to try different options. It can be difficult when doing custom work, as a designer we’re sketching out designs that may look good on paper, but may not look good on the body. 38
Can you give a few specific cuts or styles that work well for certain body types or is it different every time?
Figure skating might be the most glamorous sport in terms of performance wear, do you feel it's important to stay ahead in creating new styles?
Brad: If you have a short torso it’s not great to have beading that cuts you up through the middle because it shortens your body. I can always tell as a designer and that is part of my job construction-wise. If someone has a shorter torso I will try to make it look longer by lowering the skirt. Then there’s some people who have a really long torso, and especially with men—if they have a long torso and wear their pants too low on their hips, it makes their legs look super short. So you have to keep proportions in mind, your skirt or pant line can really make or break an outfit.
Brad: For me, I just like to make the skater look and feel great. Of course I don’t want to keep recreating what I’ve done in the past and keep moving forward and not being afraid of letting something go that’s been popular for you so that you don’t stay in the past. But above that, you want to dress the skater so that they look their best. I do try to think about the future and what I can do that’s different, and keep moving forward, and not staying stuck—which can be very easy because you like something, but then it gets old and people move on from you. So, even though my style has been similar for the last 10 or 20 years, I do try new ideas that move me forward. So, I will have different generations of my own costumes that at this point in time they are looking similar with this kind of bead work and 5 years later, if you look, you’ll see that I’m doing different techniques, and always learning.
When is a good time for skaters to start thinking about getting a new dress? Brad: I always suggest to my customers, especially if they’re doing custom, the sooner the better, as soon as you get your music. For me though, it can depend on the time of year, January through June—the first six months of the year are just crazy, I get booked up really quick, so sometimes I’m four or five months out. But the top skaters that I work with usually start later in the season, in June or July, to start getting ready for the beginning of Grand Prix.
How do you bring function and fashion together? Brad: With skating costumes it’s always hard because I have people coming to me saying “I loved this evening gown, and we want to do it like this but we don’t want any nude fabric on it” and I say that it won’t really work. With evening gowns people are walking down runways or red carpets, just standing up straight. But figure skaters are bending over backwards, doing Beillmanns, etc. So I think about how it’s going to stay up without using too much nude fabric but it has to be used sometimes if you have that strapless look or want to feel supported. As a skater it’s not really going to matter what you look like if you’re falling all over the place and you don’t feel comfortable in what you’re wearing. So I try to make them look their best but also construct the outfit so that it’s comfortable and stays in place.
How do you suggest skaters start thinking about their costume? Brad: I always say go with what makes them feel best. I can design something and think that it will look great on a skater, but if they aren’t loving it then why wear it. So they need to have a voice but at the same time trust the designer that they’re working with because they are coming to them for their expertise. Trust us, but it has to work both ways. I had a skater that came to me recently who wanted an outfit that changed in the middle of the program. That’s not something I really do, if you want to go somewhere else and find somebody who can do it, do it. If that’s your dream to have that then do it. Find somebody that can create that for you and do a good job at it. So I really suggest that they stay true to themselves. If they have a feeling about something that they really want to skate in and it will help them skate their best, then go forward with it.
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What are some costume trends we can expect to see at the Olympics? Brad: Every year is a little different. About two seasons ago there were a couple of girls that had French styles, so a lot of my younger skaters are asking for French because they want to copy what the top skaters are wearing. A trend that I’ve noticed in recent years is the skirts are getting a little longer. If you go back and watch the early 2000’s the skirts were just enough to cover. For today though, I think beading is really in right now. We’ve gotten away from when people thought that the more stuff you put on it the better, which I hated. We’ve come to a more simplistic look but still with a lot beading on it.
What's your all time favourite figure skating dress/outfit you've seen in competition? Brad: I always been a big fan of Lauren Sheehan, who was maybe the first costume designer for skating ever. She was really big in the eighties and nineties. She did all the top skaters, but I always loved everything she did for Nicole Bobeck. Nicole wore a white dress for her short program in ’95, the year that she won U.S. Nationals and there was something about that dress that I just always loved. It’s very dated now, but it just brings me back because that’s when I was growing up skating. Right before I started my qualifying level of competing, when the skaters I watched were like celebrities to me, I always remember that dress and she looked amazing in it.
How does the outfit influence a skater's performance? Brad: If they feel good in what they’re wearing then they will skate their best. Just like if we’re walking down the street and we have a really great pair of shoes on or even a pair of underwear that nobody sees, you kind of stand up a little taller and feel a little better. That’s my motto for my line of skating dresses, if you dress inspired, you skate inspired.
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FIGURE SKATER FITNESS
FALL 2017
BEST GIFT FOR FIGURE SKATERS
GLAMOUR
PRODUCT REVIEW:
OXYGENETIX FOUNDATION A BY: KRISTEN PICHÉ
s a former competitive pairs skater, I know that “performance” is about more than executing technical elements, it’s also about presentation; details such as the right music, costume, hair and makeup all play a role in the delivery of a complete and successful performance. Oxygentetix foundation is light, breathable, and skin nourishing. Originally created to both cover up and help heal skin issues such as rashes, scars, rosacea, and other conditions, this foundation contains natural components that are designed to regenerate your skin rather than clog or irritate it like most other makeup products. Now, as a professional figure skater, I had a great opportunity to put this foundation to the test during my recent performance in the ice show at the Canadian National Exhibition. We had numerous quick changes and no time for touch-ups during each run, so my makeup had to have staying power. This foundation totally held up under the spotlights. There was no smudging from sweat or humidity. It also has great coverage and made my skin look even and smooth. Because I have allergies and sensitivities to synthetics, I’m all about natural ingredients in my beauty and personal care products and honestly, this is my new favourite foundation. It did not irritate my skin one bit. Overall, I give this product five stars out of five. I will continue to wear it both for everyday and performance wear.
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FIGURE SKATER FITNESS
FALL 2017
MY OFF ICE
WARM UP Jessica Sassano, age 13
F
re Winterhursutb,Figu Skating Cl Ohio Cleveland,
igure Skating is a very physically demanding sport so it is extremely important for figure skaters to warm up off ice before practice. Stretching is very important for all athletes, especially figure skaters. If muscles are too tight and you don’t warm up, you may pull/strain a muscle while practicing. Each day that I go to the rink, I allow an extra 20 minutes before putting on my skates to get my body warmed up. I do an aerobic activity for about 5 minutes. In order to get my heart pumping, I like to jump rope, karaoke and side shuffle through the lobby. Next, I do a dynamic warm-up/flexibility routine. For the dynamic warm-up/flexibility, I do dry land rotational jumps that include ¼ turns, ½ turns, singles turns and double turns, along with high knee jump, butt kicks, straight leg kicks and spiral kicks. Just prior to putting on my skates, I do lunges and off ice jumps & landings to work on my balance and leg strength. As with any sport or exercise it is also important to cool-down. Performing a cool-down routine will help your body recover and get you ready for the next day. When I cool-down, I like to stroke around the rink after practice. Once I get off the ice, I do an all over body stretch but focus mostly on muscles that I used a lot during the practice and seem a bit sore. That helps me slowly cool down before I head home. Once I’m done stretching, I make sure to have a healthy snack. I make sure to eat within 30 minutes of getting off the ice. Snacking on Strawberries are my favorite. Getting in the habit of doing a warm up before and after practice and making sure you have a healthy snack helps keep me injury free so that I continue to do what I love the most – Figure Skate!!
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For every issue of Figure Skater Fitness we want YOU, our readers to post a photo of your fave fitness moments on instagram using the hashtag
#figureskaterfitness Each post will be reviewed for a chance to be featured in the following issue of FSF! *In order to be considered, be sure to tag your photo with @figureskaterfitness as well as use the hashtag #figureskaterfitness Show us your favourite figure skating moment or fitness routine and your photo could be featured in our next issue!
Check out these awesome instagram photos of skaters having fun during their skating practice and photo shoots! 42