A proper squat cannot even be accom- plished without a strong core. Consider that if one has good abdominal and upper and lower back strength, then the spine is properly aligned. If the spine is aligned properly, then all movements through the body’s planes are optimizing the natural and optimal movement direction of the muscle fibers. Planks are a great way to establish core strength. Warming up and cooling down are

also important in preventing injury. A dynamic sport-specific warm-up from 3 to 10 minutes is ideal. A suggestion would

be several laps around the rink with big, eccentric (lengthening) arm and leg movements, over-extending strokes and not doing the intricate footwork. Te goal is to get blood to the muscles to increase their temperature as well as increase the muscle oxygen availability. Following the dynamic warm-up, common leg stretches are good. Hold stretches for 15 to 30 seconds, repeat three times and do not bounce through stretches. After a training session, a similar pattern of your dynamic warm-up (at a much decreased intensity) and more intricate stretch- ing is ideal and a great window to gain flexibility. As coaches, we know that injury does

We gain more by letting the body adjust and adapt through proper recovery than by pushing through.

occur sometimes despite our best efforts. In the event your skater is off-ice, use the down time to do exercises that they are medically cleared to do. Be careful not to let a skater return to the ice too soon. It takes weeks for proper healing. Often when the pain of an injury goes away, skaters feel like they are ready to return to the ice. Remember that the healing

process is not necessarily complete just because the pain has left; often it is not, and then we have a skater with a reoc- curring injury. In summary, each skater will progress

in skills and growth at different speeds. Te years they have in training may not match their biological age. Check in with your growing skaters; ask if they are fatigued or having any joint pain. Be wise to make adjustments even if it means a temporary setback in training or perfor- mance. We gain more by letting the body adjust and adapt through proper recovery than by pushing through.

Andrea Sobieraj teaches exercise physiology at Brown University. In addition, she is a skating director at FMC Driscoll Arena in Fall River,

Mass. and at FMC Hetland Skating Arena in New Bedford, Mass. She is also co-owner of VO2breathe, a metabolic fitness company. Read her articles on training and nutrition at vo2breathecom.

PSA Ratings

at the 2015 ISI Conference and Trade Show Tuesday, May 26, 2015

Thursday, May 28, 2015 at the Double Tree by Hilton Hotel, Boston North Shore Deadline to register is March 16, 2015

Register at www.skatepsa.com

* Contact Barb at the PSA office with any questions regarding PSA Ratings: 507-281-5122

ISI EDGE SPRING 2015 29

Registered through Senior exams offered in all disciplines!