1. Outline 1.Stretching v. Warm-up 1.Definition 2.Purposes 3.Effectiveness 4.Recommendations 2.Warm-up for Skating 3.Stretching for Skating 1.Type of Stretching 2.When to Stretch 3.What to Stretch A Figure Skaters Guide to Warming Up and Stretching Warm-up for Success Deborah L. King, PhD, Department Exercise and Sport Sciences, Ithaca College Figure Skating Medical Symposium, CMC Sports Medicine Athletic Performance, December 2010

2. Warm – up Activities and movements that increase body temperature prior to exercise Stretching Activities or motions that increase the extensibility of muscles Definitions

3. Purposes Warm-up – Improve performance Increase body temperature – Increases muscle force, nerve conduction, rate of chemical reactions, strength and power Increase heart rate and respiratory rate – Increase blood flow and exchange of O 2 and CO 2 Mental/psychological preparation – Imagery, Focus of attention, Motivation, Arousal – Decrease injuries Increase body temperature – Improve extensibility of muscles

4. Purposes Stretching – Long term (daily stretching over months and years): Improve flexibility – Attain proper positions or postures for sport – Improved performance Avoid muscle or joint imbalances – Maintain proper mechanics – Short term (stretching prior to exercise): Improve extensibility of muscles and pain free range of motion – Prevent muscle strains or other injuries

5. Stretching – Limited and conflicting evidence that stretching PRIOR to exercise decreases injury rates Pre-participation stretching is – Ineffective in reducing over use injuries (military, running, team sports) – Only somewhat effective in reducing muscle strains – Stretching PRIOR to performance decreases force production of muscles Pre-participation stretching: – Decreases strength output – Can decrease power output Effectiveness

6. Warm-up – Focus on active (dynamic) components: Generally improve performance May lessen injury rates – To enhance performance: Raise body temperature (avoid excessive thermoregulatory strain) Elevate VO 2 Include brief task-specific bursts – To prevent acute sport specific injuries: Warm up exercises – about 5 min Technique alignment exercises – about 5 minutes Balance exercises – about 5 minutes Strength & Power exercises – about 2 minutes Recommendations

7. Practice – Off ice 5 minutes of activities to raise body temperature – Jump rope, Exercise bike, Slide board, Jogging 5 minutes dynamic stretching – Ankles, Knee flexors/extensors, Hip flexion/extension, Hip Abduction/Adduction 5 minutes balance/strength/speed /power – Lunges – Off ice jumps & Landings – Sprints or quick bursts with jump rope, bike, slide board Specifics for Skaters – Warm-up

8. Practice – On ice 5 minutes of skating to raise body temperature 5 minutes dynamic stretching – Next to board Knee flexors/extensors, Hip flexion/extension, Hip Abduction/Adduction – While skating Lunges, squats 5 minutes balance/speed/power – Crossovers and glide length of ice on one foot – Waltz jumps focus on height and landing – Power stroking, footwork, … Specifics for Skaters – Warm-up

9. Competition Off ice warm up (about 15 minutes) prior to on ice group warm-up Depending on skate order, after group warm-up – Short wait: Skates on: – Mental run through – Dynamic stretches to stay warm – Long wait Skates off: – 5-10 minutes warm up that can be repeated – Walk through program off ice Skates on – Mental run through – Dynamic stretches to stay warm Specifics for Skaters – Warm-up

10. Things to remember: – Rinks are cold – Skaters will cool off quickly Have Layers Keep Moving Specifics for Skaters – Warm-up

11. Stretching – Flexibility is important – Skaters can easily develop muscle imbalances A habitual stretching program is important – Stretch after practices, in evenings – Raise body temp prior to stretching – Target muscle groups that: Tend to get tight and are over worked Allow needed flexibility for sport performance Recommendations

12. Types of Stretches Static – Recommended 5 minutes of total stretch per muscle group – Typically do 5 x 60 seconds PNF Stretching - c ommon technique is Contract-Relax – Contract muscle against resistance for 10 seconds – Relax and stretch for 30 + seconds – Repeat 2 to 5 times Dynamic Stretching – Move joints through ROM with controlled exaggerated motions – Can do set time or repeat set distances Specifics for Skaters – Habitual Stretching

13. Muscles that tend to get tight: – Calf (gastrocnemius and soleus) Specifics for Skaters – Habitual Stretching

15. Muscles that tend to get tight: – Tibialis Anterior Specifics for Skaters – Habitual Stretching

17. Muscles that tend to get tight: – Low back (erector spinae) Specifics for Skaters – Habitual Stretching

19. Muscles that tend to get tight: – Hip Abductors (TFL, Gluteus Medius) Specifics for Skaters – Habitual Stretching

21. Muscles that tend to get tight: – Hip Adductors (Iliopsoas, rectus femoris) Specifics for Skaters – Habitual Stretching

23. Muscles that tend to get tight: – Hip Flexors (Iliopsoas, rectus femoris) Specifics for Skaters – Habitual Stretching

25. Muscles that tend to get tight: – Hip Extensors (gluteus maximums, hamstrings) Specifics for Skaters – Habitual Stretching

27. Muscles that tend to get tight: – Hip Lateral Rotators (piriformis, gluteus maximus) Specifics for Skaters – Habitual Stretching

29. Stretching Tips 1.After practice, training, or evenings is recommended 2.Warm up muscles before stretching – If at rink, find a warm room 3.Aim for 5 minutes of each muscle group – Many stretches will do more than one muscle group at a time 4.Focus on: – Muscles prone to tightness/imbalances – Joints needing range of motion 5.Flexibility does not necessarily decrease injury rates Improve performance

30. Three Keys to Success Warm–up – Raise your body temp, HR, breathing rate Warm-up – Use dynamic stretching to take muscles through ROM Warm-up – Add balance, speed, and power activities

31. And Lastly Maintain muscle balances and joint ranges of motion with stretching as part of your conditioning program not as part of a warm-up Questions and Discussion ….