Waist Twists

[FigureSpins]

The three-turn discussion in the On Ice Skaters forum reminded me that I really think waist twists are vital to figure skating.  The motion is similar to turning to get something off a desk to our right or left without moving our chair.  That shoulders-against-hips twist is used for edges, turns, spins and jumps, plus it helps build core stability in the skater's body. 

Add slow upper-body twists to your off-ice workout, so that you get the flexibility and strength to turn the shoulders without the hips and lower body. 

Here are some ways to add it to your off-ice workout:

. Wii Fit and other video exercise games include these exercises.  Make a workout.
. Yoga Warrior pose http://www.youtube.com/watch?v=HZKhTKDXo3c/
. Old-school waist twists: http://www.youtube.com/watch?v=KTZYMaO3z-A/
  (Little too fast, but you get the idea)
. Twist and hold, then try to walk forward - it's hard, but that's what you have to do for three turns, so give it a try!

I think twisting and holding for 20-30 seconds per rep brings the best results.  Start with a few short sets and then increase the counts.

[MadMac]

I like to practice this position while brushing my teeth. Also helps to do some knee bends while you hold the twist -- be sure to keep the knees over the toes and don't let your feet roll in, don't let your knees jam together.

[fsk8r]

Is this the same twist needed to perform back double rockers? (Back inside rocker - forward inside rocker).