Stretches for Better Spiral Positions
I want to improve my spirals. Right now my coach says I have a very good back position, good speed, and good depth to my edge (inside and outside), great and all, but I'd love to have better stretch of my free foot. Right now I can barely get it to be parallel to the ice, and I want to improve it.
I'm not looking for fast results, but is there a stretching exercise or 2 that I can do daily that mainly focuses on improvising my leg flexibility? I'm hoping in a year or 2 I can get a 100-105 degree position, which is waaaaaay more appealing than the 85-90 degree I'm currently hitting.
Thanks a lot!
Is it flexibility (ability for the muscles to get into a >90 split at all) that's holding you back, or strength (ability to hold the leg in that position)? From what you say, controlling the edge doesn't seem to be a problem for you, although I do find that inside edges are harder to control in that position that outside.
When I started doing spirals again as an adult, I practiced the position holding onto the boards, in skates, either on the ice or outside. I'd lift the free leg as high as I could and try to hold for 8 counts. This helps with the strength in back, butt, and leg muscles to hold it up.
You can also bend the standing leg after you get the free foot up in the air to lift it a little higher. Or get a coach or someone else to lift the leg for you to reach a higher extension than you have the strength to support on your own.
If you do this off ice without skates, your free leg should get even higher, but the balance will be different. It will give you a good idea of how much flexibility you already have.
past advice from Nicole Bobek : 'I was doing spiral in my kitchen'
For me it's flexibility, I can't get my free leg past the 90 deg. I'm wondering what are some great flexibility and stretching exercises that focus on improving the flexibility of the muscles required to get my free leg past the 90 degrees?
Originally Posted by gkelly
Not a skater here but an avid yoga practitioner. Some of these may help:
Originally Posted by MR-FAN
http://www.yogajournal.com/basics/2338 (you can also open up the hip and bend the knee to get a greater hip turnout, like this: http://www.doyouyoga.com/wp-content/...g-Dog-Pose.jpg)
You need to have both strength and flexibility in your hips as well as your glutes, but also flexibility in the hamstring of the standing leg. I recommend this site where yoga stretches are sorted by anatomical focus; look at any of the hamstring, buttocks and hip stretches. They will help. http://www.yogajournal.com/poses/fin...cus/hamstrings
- Rep Power
The spiral is such a different feel when you are in your boots, as opposed to the floor, because your toe is pointed down in the boot. It also takes glute strength to lift the free leg with the weight of the boot on it.
- Rep Power
Stretch your hamstring, adductors (inner thighs) and psoas (hip flexor). Strengthen your lower back and gluteals.