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Body Weight Exercise Training

Bodyweight exercises does not require purchasing expensive exercising equipment
       Bodyweight exercises can be done any time without equipment. Perfect for traveling, home workouts or adding a bit of variety to your regular exercise routine.

       Start with a few minutes of a light warm up such as walking, marching in place, or stepping side to side. The purpose of this exercise is to get your blood circulating and the body temperature increasing prior performing for more intensity exercises.

       The following list of exercises can be performed for 30 seconds to two minutes depending upon your conditioning. Transition to the next exercise smoothly and quickly. You can continue with the total length of the exercising routine for as long as you fell is not over doing the workout (twenty to 60 minutes). Finish the workout by cooling down for five or more minutes of stretching.

Common Bodyweight Workouts

    With motivation and a little creativity, you can do a full body workout anytime, anywhere.

A guide to all exercise, diet and motivation articles
      Decide if your goal is to build strength and stay the same weight. Strength training requires short workouts of no more than 30-45 minutes to be most effective.  To concentrate on building pure strength, all bodyweight exercises have to be kept within the 1-6 repetition range.

      To achieve both inceasing muscle mass and strength, all exercises have to be kept within the 6-12 repetition range. Each muscle should be trained no more than once or a maximum of twice per week for best results.

      Diet accounts for 80% of the success in building great abs. The quickest way to build muscle requires an increase in bodyweight bconsuming two grams of protein for every kilo of your bodyweight.

      It is not possible to concentrate on reducing fat from any one area of your body. It has to be done gradually throughout the whole body. To lose weight, eat 4 or 5 small meals a day with each meal containing protein. It is neecessary to keep the body's metabolism high or it will go into starvation mode and store fat. Do not lose more than 1 or 2 pound of weight per week.

     The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.


PDF  The Dancer as a Performing Athlete   Similiar characteristics compared with athletes. Bodyweight targets are normally met by low energy intakes, with female dance students and professional ballerinas.

IADMS: Resource Paper: Dance Fitness   The formal dance class has long been considered the cornerstone of training, ... understanding of the artistic and athletic needs of dancers in different genres, ... Body composition – the make-up of body weight by percentage of muscle and fat.

The best bodyweight exercises create the worlds strongest athletes  who are martial artists, gymnasts and rock climbers. The best bodyweight exercises are the ones that are going to be the most difficult to do.

Physical and Mental Training Considerations


The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:

Developing Training Plans for Athletes
Evaluation of Training
Age Training Guidelines
Components of Training Plan
Stages of Acquiring New Skills
Strategies for Training
Strategies for Competing
Fitness Training & Sports
Advanced Training
List Daily Training Tasks
Construction of a Training Plan
Developing An Annual Training Plan
Principles of Global Training
Competitive Training
Starting to Seriously Train
Skating Environment
Peaking Performance
Benefits of Cross Training
Principle of Varying Training
Varying Training Improves Results
Approaches to Training
Approaches to Jump Training
Transferring Knowledge & Skills
Aerobic Activities
Anaerobic Activities
Exercises to Develop Coordination
Off-Ice Activities For Skaters
Fitness and Conditioning
Off-Season Conditioning Activities
Tips for Long Distance Traveling
Mental Barriers to Training & Competing
Mental Considerations for Athletic Training
Mental Training Considerations
Mental Strategies for Training
Endurance Training Activities
Flexibility Training Activities
Bodyweight Exercise Training
Weight Training Activities
Brian Grasso Articles
Evaluation Assessment
All materials are copy protected. 
The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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