Strengthening after growth spurts.....

[skatingmum2]

If a kid could do 20 minutes per day of something at home - what would be the most productive thing?

I know streching important (to regain the reduced flexibility) - but - what else? Sit ups? Pilates? Fitball? Running? Skipping? Off-ice jumps? or 20 minutes per day of bits of the sk8tstrong DVD? 

My 12 1/2 year old is now (shockingly) over 5'3" (quite unbelievable - she was a really short 9 year old - shorter than peers) and while she is landing all of her doubles way more consistently than previously (and 2T-2T most of the time)the coaches keep telling me (and her) that she needs physical strength more than anything.

Biggest problem with her jumps has always been the landings. Apparantly height and rotation really good - they've said her timing is slightly off meaning slightly delayed rotation but that the height she gets more than makes up for this. Was falling loads on landings and one coach started a trend of pressups after falling which seems to reduce the "sitting down" on the ice although her knee bend is still more than she should have on landing.

One suggested she wear ankle and wrist weights around the house and while doing skills/general skating. Its osmething completely coounter-intuitive to me! The head coach got her to demonstrate spirals off the ice and pointed out the "wobbliness" which she said needs work.

The child is getting confused. But - I think she also believes if she manages to get the "right" thing she'll be back to "normal" (or better than normal) in a month. I am also aware that she wshouldn't damage herself by doing too much and that their may be no magic answer.

[hopskipjump]

I would alternate - not do the same thing daily and I would make sure she has 2 days off.  Did you see the new STARS workout I posted?  Something like that every other day might help make her stronger.

http://www.usfigureskating.org/Content/2011STARSProgramExerciseGuide.pdf

On off days dd runs and does upper body stuff - chin ups, pull ups.

You know, you might bring her to a trainer for a program - then once she knows what to do have her do it on her own.  You can always see the trainer 6 weeks later to re evaluate later.

[Sk8tmum]

The sk8strong DVD series is excellent. You should look at these.  Alternatively, yes, a good trainer to set up a program is a good solution too.

However, the strength is not the entire issue here; balance and "orientation" is also significant, and that will take time to overcome; plus you would be entering puberty in all likelihood, which will create other body dimension changes.  All skaters go through this; it takes time to overcome, and there is no "magic" solution.  This is why many skaters quit at this point in frustration.  The ones that work through and accept the setbacks, new challenges, and, also new opportunities, make it through to the "other side".

What does "pressups" after falling mean? And, I'm not sure why they are trying to decrease the knee bend on landing - most coaches actively seek a good, deep, soft knee on landing, as that is what you want to see in terms of controlling the jump. I must be misunderstanding something.

[skatingmum2]

Press-ups - I guess some form of behavioural modification - doing them on the ice after what they consider to be unecessary falls on jump landings. It must be something eastern European coaches do - but - its done with a twinkle in the eye and my daughter thinks its a fabulous idea! (Other than her hands getting cold). She stays on her feet a lot more - although she's not sure how it works!

The knee bend thing - she has great knee bend because of originally doing way more dance - and judges at tests comment of good "rise and fall of knee bend". (She changed focus to free skating after being dumped by dance partner due to the growth spurt  - so many shorter girls to choose from). I think they're trying to reduce her knee bend but she has deep knee bend on jump landings and this is thought to be too deep.  I'm not great on the skating technical stuff so possibly am misunderstanding it all.

So far she's showing no signs of quitting but really wants to do all she can to make things better. I'm scared if she follows some advise to wear weights though that she might hurt herself.

That stars program looks good and the DVD we bought is also excellent although she believes that there is something specific that she should be doing.

[ukmum]

My daughter wears light weights sometimes.  Not so much for strengthening but to raise her awareness of where her hands or feet are.  Specialist sports shops will sell light enough weights that won't do her any harm.  I would also guess that core stability exercises whould help.