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Ice Skaters
Ice skaters are athletes who perform on ice, usually with metal-bladed skates. Skaters can spin, jump, and do other technical moves while gliding across a frozen pond or indoor ice rink. Ice skating is a popular form of recreation and can be enjoyed by both novice and experienced skaters of all ages.
Transcript
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This is Brent coming at you with more
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we're going to do something a little different, i'm going to show you guys how
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I teach an ice skater, or counter-movement jump. In this case my
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friend and absolute powerhouse Kamal is going to come out and help me
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demonstrate. He's a personal trainer here at the club that I train out of. Now Kamal
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you've done ice skaters before right. Now Kamal is coming to me, he's got a
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little bit of dysfunction in his right leg, right it's causing his foot to turn
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out. It's caused some mechanical issues granted, he's also i think been taught
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an ice skater maybe not how I would teach it, as you guys know I'm all about
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the quality of human movement not just the quantity of human movement, so I tend
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to be a bit of a perfectionist. So we've been rolling back the ice skater a
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little bit, and I wanted to show you guys how i'm doing that with Kamal. So the first
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thing we're going to work on actually, is Kamals just got to start with the
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lateral hop to stabilization, can he do that. Now when I look at this lateral hop
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to stabilization, I'm actually looking to see if he can land softly on the ball of
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his foot; all right so I want the ball, that's the area just behind your big
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toes, can he land softly and then stand up with perfect posture, glute tight. So
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let's start on this side how do you jump towards your right side. I set up these
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cones just as a goal, you guys could set them closer to regress or set them a
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little farther to progress. Nice and soft and then try to stand up tall, we can see
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that's a little bit of an issue for a Kamal. Not totally uncommon with athletes.
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All right so I'm going to be even more picky with you Kamal, just getting
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back to our posture. I'm going to have you go hands on your waist so that you can't
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use them right. Now I want you to just stabilize all right, and then I also want
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to make sure that your foot is right next to the other foot, so almost on
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camera is going to look like both of your feet are on the ground, but this
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one's going to be just slightly off the ground.
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Good and stand up tall, beautiful right glute should be nice and tight, feel that,
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good. So let's go to the other side
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good. Look it's tough man, this exercise is not easy. You guys have seen us do
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this exercise before actually in reactive activation for the gluteus
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medius, so if you guys want to get really really technical, if you were thinking
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about doing ice skaters in your power phase, you guys who could already start
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being implementing stuff like this in his corrective phase, or a stabilization
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phase, so that by the time you got to power training this stuff would already
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be done. Let's do a couple more of those and then we'll start showing the
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progressions here. Now from here what I'm going to do is I'm going to start
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combining a couple movement patterns, to start setting Kamal up. What I want
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him to do now is he's going to stabilize just like he is, once he's stable I'm
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going to have him do a single leg touch down to the cone, get up and then
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laterally hop to the other side, single leg touchdown,
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good. Try to land a little softer for me you don't have to go quite as high. All
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right so land, stabilize, single leg touchdown, back up too tall good, and then
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back to the other way. Make sure you land on the ball of your foot, kind of landed
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on the outside of his foot there, that's kind of part of his foot turn out
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problems. So we've been working on that a little bit, good land on the ball of your
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foot, stabilize, touchdown, drive through your glute to get your hips forward, up
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nice and tall, perfect. Now to the other side, ball of your foot, stabilize, squeeze
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your glute nice and tall, single leg touchdown, good drive through your hip,
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good. Now what you guys hopefully are starting to see is this is actually the
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mechanic for the ice skater, it's just a lot faster. All I'm doing is breaking it
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down to make sure that at every point within his movement, he is actually doing
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it efficiently, with control, and is stable, because once I speed this up, if
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there's any kink in the armor, it's going to fall apart. He will start to fall
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apart as soon as I start increasing the force, increasing the speed right. So from
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here obviously Kamal needs to work on this a little bit, i'm going to go ahead
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and progress it a little faster for you guys so you can see what i'm going to do
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over the next couple of weeks. Kamal is just going to start working on one
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counter-movement jump at a time. So now he's got the mechanic right, now if I'm
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thinking about power, the amortisation phases that turnaround from eccentric
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load to concentric, I want him to do that single leg touchdown as fast as he
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can, and then bounce and stabilize. So what it should look like is something
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kind of like, and you know what they say those who can't teach, so be kind to me,
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and stabilize, all right. I'm just going to have them do one
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counter-movement jump at a time, boom and stabilize. Nicely done, that looks a lot
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better than it did a half an hour ago guys I can tell you that. Boom, good and I
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might have them do let's say six to ten reps on each side right, we'll stay
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within our power training variables, have them do six to ten reps on each side. I'm
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not going to start adding these things together. I see a lot of people go into
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counter-movement jumps and they're back and forth, and if you really look closely
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their feet are starting to turn out, their knees are caving in where they're
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actually not landing in the same place each time, so the accuracy is all over
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the place. That's not how we want to produce more power. Power is nothing if
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you can't control it and can't implement it accurately, especially when you get on
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the field. So let's show them what the next progression would be which would be
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just two jumps. Alright so now you're going to go bounce, bounce and end here.
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Bounce touch, bounce touch, good right let's try to spend, so on the ones in
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between, the ones you're not stabilizing I want you to spend a little less time.
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Bounce, bounce, good, good. Let's try that one more time. Once he has that down, then
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we could go to three, and then four, you know keep mindful of your reps you don't
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want to do 10 reps of four jumps that would be 40 reps, now we're way outside
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of power training and you're probably going to see a decrease in power over
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the course of that set. So if you could get three or four at a time I'd start
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reducing the reps right, we'd only do like three to five, three to four rep
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sets. I hope you guys are following me on this all right, we always want to watch
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for quality and speed when we're doing our power exercises. Now once Kamal gets
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all of this movement down, he's landing on the ball of his foot softly, I see a
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lot of stability, I see a lot of control then we can start progressing, then I can
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start working on maybe some endurance with control where I'm doing 10 or more
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reps within a certain distance. We could start looking at stability, we could
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start doing our multiplanar counter-movement jumps, or we could even
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look at max power which is going to be these huge rebounds from a single jump.
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We're going to go over all of those in another video which you guys will see up
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on my youtube channel called a counter-movement jump, or ice skater jump
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progressions. But I thank Kamal for letting us break him down, rip his form
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apart, get him on this video and show how we teach us. I hope you guys get a lot of
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tips so that you guys can cue your clients, and get the same quality of
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movement out of them, and of course huge increases in performance. I'll talk with
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