Pre-Competition — Being Organized Allows for Proper Warm Up

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by Andrea Larsson - Dec 14, 2015Read more

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So much of a skater’s time leading up to competition is spent in preparation — choosing the music, choreographing the program and months of practicing each element and detail of the routine. Also add in ballet, off-ice strength and jump training, stroking exercises, plus a regular warm up and cool down routine — It seems endless! When competition day finally arrives, it’s time for all of this hard work to pay off.

Often, however, I have seen skaters arrive at the rink in such a rush on competition day, that they have forgotten their tights, hair accessories, outfit and even their skates! It doesn’t matter how much time was spent in the training leading up to the competition, because now the skater is in a panic and cannot fully concentrate on what he or she needs to do to prepare mentally and physically to perform at his or her best.

To avoid any last-minute mishaps, I recommend making a competition day checklist early in the season to be sure to have everything in place before arriving at the rink. This will allow you to focus completely on warming up properly and will also make for a more calm and enjoyable day.

It’s important to arrive at the rink an hour to an hour and ½ prior to your event. This will give you ample time to check in your music at registration, get acquainted with your new surroundings, change into your competition outfit (if not already wearing it) do hair and makeup and then begin your off-ice warm up.

After checking in your music, stand rink side and visualize your starting place on the ice. Map out your entire program and picture yourself entering and exiting the ice. Take this opportunity to also check in with the ice monitor at the gate.

Next, find a place with a matted floor or ballet floor for warming up. In order to raise your body temperature, increase your heart rate by using a jump rope, jogging in place or riding a stationary bike (if available) for about five minutes. It is then necessary to stretch out all of your joints and begin to focus on your breathing. Start with head, neck and shoulder rolls and work your way down. Focus on stretching arms, torso, back and hips, legs, knees and ankles. Hold each stretch for approximately 10 seconds and allow 10 minutes for all of these stretches. Stretches should be held longer in your day-to-day training, especially during your cool down. On competition day, your muscles shouldn’t be too relaxed but should have enough warmth and flexibility to allow them to contract quickly for proper take-offs, rotations and landings.

After stretching, practice vertical leaps, rotational jump exercises, axel take-offs, landing and spiral positions. It is always good to have your music downloaded to an MP3 player so you can walk through your program while listening to your music. This will help you “get in the zone” and ready to compete your best.

Finish your warm up about 20 minutes before your event. Remember to stay warm and keep your body moving after putting on your skates. If you are organized and have prepared yourself properly, you will be more relaxed and able to focus on enjoying your competition.

Whatever you do, remember to stay positive with a great attitude and have fun!