San Diego Figure Skating Communications
a non-profit educational organization
Strategies of aUse a generic training outline and modify it to neet your individual needs. The following example is divided into stage which are then subdivided in phases:
Essential concepts, to develop an annual training plan, should be based on
information from creditable sources.
Coaches, choreographers, and trainers must have the technical skills associated with the specific sport and discipline. There are sports organizations that provide accreddition for coaches, choregraphers, and trainers.
In addition, they must have a good business sense to market their services. While these individuals can not market themselves as a certified sports physiologist, unless the have a dergree and license, they aree often required to deal with athlete personalities and interactions that arise between skaters and parents. Few individuals relish aboratrating these conflicts, but the best way to achieve training goals is to resolve issues to avoid friction or mitigate it whenever possible.
Individuals who interact with young athletes should place the desire of winning in perspective with life goals such as:
Sometimes things happen that we tend to view as being lucky or unlucky. Having a positive attitude has a lot to due with how we handle situtations that we can control, and expecially those that are beyond our conrol.
Do you know why your do
Goals are very very
important in life. Smart goals are like street signs, they keep you on
you're paying attention. These goals give you the ability to see where
you are going, what you want to achieve, and a better chance of getting
Goals should be
considered as a means to achieving the ultimate purpose you have
indentified for your life. As a tool, goals allow us to improve our
focus. In the event we lose our
direction, goals provide signposts to help us rediscover our path to
fulfilling our grand aspiration in life.
having a goal in life is like a ship with out a rudder. You'll get
Have you considered a career in coaching a specific sport, physical eductation, or parks/recreation
Have you participated in school sponsored sports? Were you involved in various sports and recreational activities sponsored by a local park and recreation Department or independent organization such as Little League Baseball, Pop Warner Football, figure skating club, ice hockey league, etc.?
If you don't know how to start to create your life plan, take the time to understand who you are -
Please take the time to assest your background qualifications by answering the followiwng questions:
Identify conflicting dates with the timeline. It may be necessary to make adjustments after inserting the starting and ending dates, which determines the number of available weeks in each phase.
Have you factored into the schedule plans to take and pass MITF, free skating, and compulsory dance tests that are necessary to qualify to enter qualifying competitions?
After establishing a working timeline, decide how many hours of training is affordable during each phase. Don’t forget to include off-ice activities, plus transportation to and from home or school to the rink and other activities.
There also is the question of having a driver or public transportation available and the cost/time of the transportation.
Create a daily schedule starting with the first activity on the schedule. If the rink is the first stop on the list, add 20 minutes of stretching/warm-up exercises and putting on the skates to determine the arrival time at the rink.
Create a daily schedule starting with a trip to the rink as the first activity on the schedule. Estimate the normal driving time assuming there is no need to fill the tank up with gas. Add 20 minutes of stretching/ warm-up exercises and 5 minutes for putting on the skates to determine the arrival time at the rink.
Who is responsible for getting up at the house - the skater, the parent, both? Are there one or two bathrooms? It takes time to get up, shower, get dressed, and fix breakfast, pack lunches, and gathering school/work materials. It helps to be organized and have the clothes selected and laid out the night before.
Check the refrigerator and cupboard to make sure there is milk, lunch meat, ce-real, bread, juice, and Coffee! Invest in an automatic coffee maker that you can program to have hot coffee when you get up. Allow extra time for grumpy skaters and parents who move slowing in the morning.
Many parents fall into choosing a typical practice schedule of what other parents are doing. This does help if you are trying to car pool with other families.
Ask your coach to recommend what is a normal amount of weekly practices for your child's age and skill level. Observe other skaters and talk to their parents.
Choose a number that you can afford and see how this affects your family life. Start out with a minimum schedule and increase as necessary to achieve the desired rate of progress.
Don't force your child into a weekday routine of getting up at 4:00 a.m. every morning unless they are really willing to commit to everything that goes with the sacrifices that other family members will have to make.
The training emphasis is determined by the focus the skater and coach are comfortable with though out the entire season. The focus points include:
A skater’s positive emotion is some-times described as their passion. However, as the term relates to training the meaning refers to physical exertion level.
Periodised training plans assume that the intensity curve approximates a reciprocal of the volume curve. An increase in volume causes the intensity level to go down. Likewise, as volume goes down, the intensity will increase. If this is a valid premise, the fatigue loads should be consistent with the athlete's capacity for training.
An effective aerobic training requires low intensity training over a long duration. Training the anaerobic system requires a different strategy - very intense training over a shorter period of time. Athletes respond quickly to increasing the training load. These energy systems can occur sequentially or concurrently.
As a general guideline, the more fatigue that is produced per unit time, the more intense the activity. As measured by active and resting heart rate. The perceived effort (1 -10 scale) is very unreliable and is very dependent on the observer's interaction and frustration with the skater.
The first phase focuses on developing the basic and fundamental skills to achieve power, ice coverage, edges, turns, and upper body control. Performing figures is an example of an aerobic energy system.
Off-ice exercises are designed to increase muscle mass and strength as part of an overall fitness program. Skaters should use this phase to work on mastering the correct techniques rather than resorting to short cuts that are associated poor habits, The exercise volume/load would be increasing throughout this phase.
Is a continuation of the preparation phase, but there is a transition into a discipline specific training such as jumps, spins, compulsory dances, synchro formations, etc.
During this phase, the athlete should continue to emphasize speed and power. Volume/load should continue to increase throughout, with a high final volume (hrs./week) being higher that in General Preparation phase.
This is the phase where the athlete prepares to enter the first competition of the season. The peak volume (hrs./week) in this phase gradually becomes more depending with the goal of peaking for the competition.
Some coaches may both increase the volume and the intensity of training. It is very important not to let the fatigue level get out of control. Coaches must insist on a recovery period constant with the increased intensity. Macro cycles will generally be shorter (3-1, 2-1 and even 1-1) approaching the competition.
Note: when traveling some distance to enter a competition; there may be only a few short official practices. Many coaches seek other rinks, within a reasonable drive of the host rink, to obtain supplemental practice sessions. These sessions may be at very late or very early hours that the skater is NOT accustomed to skating.
At the competition, an athlete should be well rested. This means getting 8 hours of uninterrupted sleep. Coaches also need to reduce the total practice volume and fatigue levels by up to 50%. In the lower non-qualifying events of figure skating, the early competitions are generally treated as training races.
The concept of tapering is very dependent on the skater's age, attention span, adrena-line levels, and the possibility of dealing with hyperactivity disorders (ADHD). Young skaters and preteens generally have relatively little endurance; however, they recover quickly from workouts.
A one-day event may only require one day off after arriving back home from the competition. Of course this depends on the skater's age and their exhaustion level from the travel. Obviously the parents will be more exhausted than the child who may fall asleep in the car during the trip home.
There also is a considerable difference if the skater was successful in the com-petition or had a disastrous performance. Coaches and parents need to consider reducing the practice schedule as much as 25-30% of peak volume.
Peaking may be only one competition event, or it may involve a short program or initial round of compulsory dances that qualify the skater/team to skate in the final round of the competition. Emphasis
is on mental preparation, performance, and recovery. Off-ice exercises are restricted to warming-up, flexibility, and cooling down.
This is a period of participating in other activities outside of the sport of figure skating. Typically a school age skater will be making up school assignments and tests. Not exactly very relaxing, but a necessary part of being a competitor in a winter sport.
The Off-Season phase is a stage that is devoted to recovery and regeneration of an athlete’s physical, mental, and emotional state after an exhausting competition season. It is a time to take care of chronic and repetitive strain injuries under a doctor’s supervision.
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:
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.