skatingforums
On the Ice => Off-Ice Training for Skaters => Topic started by: Meli on January 26, 2014, 10:03:06 AM
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Does anyone have any tips for off-ice work that would help with the sit spin? I'm not quite to the point of working on it yet, but I have the feeling it's going to be like when I started with lunges and had to really work it down centimeter by centimeter. I would like to at least build up some muscle strength ahead of time to be able to hold the position.
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The only thing that comes to mind are single leg squats. You want to make sure that your down and upward motions are controlled so that you are not dropping but rather pushing down. You might want to add a hold at the bottom, were you are in spin position. Remember don't hunch your back. When you get proficient in those you could move up and try them on a balance plate.
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single leg squats
Ditto on that one. Put your back against a wall and squat with both legs. Then, lift one leg. These are harder then a sit spin. Somehow, the forces of the spin help to hold you. But, in the beginning you can't get enough speed to get the forces to help you. So, you have to use muscles.
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Well, after a few attempts at one legged squats, I clearly have a long way to go... and my hubby is going to be amused for weeks on end!
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They're a beast, aren't they?! FWIW, I can get lower in my sit than would be predicted based on my one-legged-squats. So don't get discouraged. Keep on plugging!
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my hubby is going to be amused for weeks on end!
My boyfriend thinks I am nuts when I do these in the kitchen while waiting for coffee in the morning.
Perseverance is your friend! you'll be surprise how a small improvement off ice with these results in a LARGE improvement on ice.
Good Luck!
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I found out leg presses on a leg machine at the gym are not the same as squats. I can press my weight with one leg at the gym but no way can I do a 1 legged squat. I do 2 legged wall squats at home so I will try lifting 1 leg as suggested.
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For a good sit spin position with good endurance, you need:
-strength in your quads, glute max, and glute medius muscles
-flexibility in your hamstrings
Everyone focuses mainly on the strength, but don't forget hamstring flexibility, which allows the hip to flex to the correct angle. For strength, start with lunges, squats, lateral step downs, and progress to a single leg squat. Also work on contracting the glute medius to keep the pelvis level in any single leg stance exercises.
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What about footwear for off-ice sit spin workouts?
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One legged leg squats are also in P90X, on the original set . . . Legs & Back day. Tony Horton, fitness guru, swears by them. Everyone in P90X, grunts with them. It's funny. Here's just one person who says, "It kills."
Get your significant other to do P90X.
http://www.youtube.com/watch?v=3TfJnUw8Tok
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Ooh that's very interesting, I'll try those. I've been trying to do something more like this lady. I think most of the things she uses can be replaced by furniture (I at least, don't have access to a gym right now :().
I'm at the stage where I hang onto the kitchen counter for dear life (but am trying to use it more for balance as opposed to something to push off on).
http://www.youtube.com/watch?v=It3yvU0fomI
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When doing your one-legged squats, you want to simulate the sit spin position, which means having your heel lifted (remember, when you are spinning, not only are you wearing a skate with a heel, but you are lifting that heel off the ice, too). So don't do them in flat shoes; do them in shoes with at least 2" heels (3" is great). Not only will that put you on the ball of your foot and better simulate the alignment you need in a sit spin, but it will also be easier and won't be so hard on your knee. Try to get your back arched and chest forward, with the inside of the thigh of your free leg pressing against the calf of your squatting leg. After doing that off ice in front of the mirror, try doing the same thing in a backward (not forward) shoot-the-duck position on the ice, with your heel lifted so you are on the ball of the blade just behind the toepick. Those are the two exercises that got me my sit spin position.