Skating technique: edges - Backward Edge Presses

While writing the previous post about hopes and goals and progress, I've went back and I've red some of my old posts and I realized that I haven't wrote in a while a post about technique. I remembered I was planning to write about backward edge presses, and I've filmed them, in January!

I described the forward edge presses here.  To me, it is the exercise that helps the transition from the basic beginner forward edges, to all the beginner-intermediate forward dance steps: chasses, progressives, swing rolls and the more advanced skill, the deep forward edges. I see I wrote these posts very soon after I started the blog.

I described the beginner basic backward edges here, where I mentioned the backward push and backward posture. Then I covered the backward push, posture and balance here in more detailed, as it is important and difficult, at least for me. Then I described the backward chasses, swing rolls,  but not the backward progressives and edge presses. It's not because I forgot about them, but because I described everything technique related in the succession I've learned them. And I haven't felt I've understood them well enough to describe them properly.

So back to the backward edge presses... They are done on alternating lobes, on an axis (same principle for both outside and inside).
- You start with the upper body almost square with the lower body over the axis, turned towards the inside of the circle just a little bit (for both outside and inside edges) both feet on the axis.
- You push away from the axis, straight back, maintaining the upper body square with the hips.
- Then you bend your knees and  "sit"... you bend the knees and ankles, you push the ankles towards your back (that helps the balance) and keep the shoulders back too and you PRESS with your ankles into the ice
- you create the edge by leaning into the circle, with the whole body and the ankle, being careful to not drop out the free hip or stick out the skating hip into the circle
- and you repeat on the other side...

Here is me practicing them I start on the right side of the screen with the outside ones, then I come back with the insides but somebody cut my way. I'll try to film them again when I'll get the chance for a more close up view and update on the progress.

 I was saying that I waited to be sure I understood them before writing about them... And that was smart. I was one day telling my coach of how much working on them help me with balance and alignment for the backward 3-turns. And he said "let me see them", because he hasn't seen them in a while. And he said... you are doing them all wrong! I was twisting my upper body immediately after the push... The coach said to keep doing them as an exercise for the 3-turns, as you need the body twisted like that before the turn. And here are a version of the backward edge presses, with the upper body twisting after the push.

 But the correct edge presses, that my coach thought me, with the body square, train something else...The meaning of this exercise is to help find the lean for getting an edge going backwards (along with finding the alignment, balance, posture and the finding the feeling of "gripping" the ice).

Dropped 3-tuns, new corrections for Ice Dancing intermediate level

I've had few new (and old) corrections on yesterday private lesson.

Firstly, you know how I was saying in my last post, that I feel my skills for the Ten Fox are good enough for the level, and all I need is to put a little more power and pay attention to partnering? Actually, it seams that I scrape the 3-turn... badly. May coach showed me the tracing on ice (in the Ten Fox pattern) and it was soo bad. That would be a good reason to fail the test. When I do the dance on my own, I'm never able to find the tracing. When I do the 3-turns on their own, I can find the tracing and it looks correct more often then not. But in the dance, I do the 3-turn after steps harder then and outside stroke, plus I have more speed, so it is a more difficult set up. I have to fix this before thinking of testing.

Here is the post I wrote about the dropped 3-turns. I'll go over the mistakes I make often now, and what I should be doing correct them:
- good forward outside edge on the entry stroke. That would include a good push from underneath yourself, so re bend on the skating foot, but then flip it on the inside edge as you actually put the new foot down. This will make space for the new foot to be set on an outside edge. I am able to do this consistently, but I'm not doing it in the dance... the problem I think,  is rushing, getting overexcited or nervous, and actually stepping, not pushing from underneath.
 - maintain this outside edge, not flatten it. Well, firstly, if I don't set it on an outside edge to begin with, it's kind of impossible, at least for me, to fix it. But let's say I do that right. To maintain the edge I should keep on the back of the blade (and I often find myself forward, again probably from the bad push) and press into the ice keeping the knee out. Yes, I'm letting the knee fall in, then of course the edge will flatten. It's possible I do this even worse with the partner as I may worry I'll hit his knee with my knee. But even on my own, this is not a skill I do without really concentrating on it. Another reason I think I lean forward is that I know I have to get closer to my partner just before turning the 3-turn, so leaning forward does get my upper body closer. I have o get closer with all my body, including the lover body.
- rise over the skating hip, lifting the rib cage. I feel I'm not doing this good enough, but my coach says that what it's messing me up, is in fact that I re bend while still turning (rushing again), and that it is what takes me out of the alignment and making me lean outside the circle not inside as I should, and this is making me scrape.
- another mistake I make often, is allowing the left shoulder forward. I am conscientiously twisting my upper body, but the left shoulder block my, and I am not aware of it while doing it.
- of course I have to turn my head with the turn...
- the old mistake was that I was pushing back after the 3-turn while re bending. It seams I fixed that by re bending even sooner (joke on me), instead of after the 3-turn...

The second correction I've got it was about the back push, and that translates into all backward skating so I'm very excited about it. It will be one of my next posts.

Then we did partner Ten Fox again and again, and I still do all kind of mistakes. There is this expectation that the coach helps the student during the dances, including during the tests. But these things eventually need to be corrected. And I think I have enough corrections for a whole post, so again, I'll come back to it  in a new post soon.

Corrections Jan 2020
- I worked on these for half hour on the next two sessions I was on ice. I went trough all the corrections, and I found the one mistake that ruined it even when everything else was right. This is the LFO 3-turn, so I have to twist the upper body towards the left. Well, I do, but I'm also pushing the left shoulder forward, so I'm blocking the twisting...
- Then on my next lesson, the coach said that even if I'm twisting toward the left, I'm still not aligned over the left hip, I should think of pushing the left hip forward (until now he was saying butt in)
- I was saying that holding the 3-turn entry edge on an outside edge was a problem mostly in the solo pattern dance. I realized that I wasn't finishing the previous lobe correctly, I wasn't twisting while rising towards the inside of the next circle, as I was explaining here. I should finish the previous lobe with the right hand forward and left shoulder back, ready for the 3-turm. I finish sometimes square and sometimes with the left hand forwards, that also means the left shoulder forward and that is a problem even when I do the 3-turn on its own, setting it like this in the pattern is doubling the same mistake!
- But I'm able to correct these, so I need to practice them enough to became body memory. And the dance was already better.... 

And here is a video with my dropped 3-turns done in a circle, both directions

Update from end of January: The dropped 3-turn definitely got better, I would even dare to say good, when I do them slowly. When I go faster into them I still skid, but not as badly as before. I was complaining to my coach about maybe feeling scared when having more speed and he asked if I felt is the velocity that scares me or the quickness. Good question... I wasn't differentiating between the two, and I thought is the velocity, but now I find it's actually the quickness. And it's not even fear, it's more that I'm not quick enough to find the right alignment over the hip when I go faster. So, as my coach says, I need to drill it, for that alignment (that I have when moving slower, because I have the time to think about it) to became muscle memory. I also feel confused about the timing of it, I'm so busy aligning I'm waiting to feel that alignment and there is just no way I can also think about putting it on a count. Back to work then...

Corrections 2023:

- twist the upper body while rising (I was stroking, rising then twisting) and bring the free hip along, don't leave it back. And I figured the stroke-rise and twist is a continuous move. I also figured that with a deeper knee bend in the stroking I have more flow/ inertia into the rise and twist

- let the foot turn  (don't stop it) and don't turn it yourself. I was stroking, stalling and then force the foot to turn, as I can see in the 1st 3 in the video

- Note from my own observation to check with my coach... Today I suddenly scraped the 3s (they were fine for a while now), and I think it is because my muscles were tired and as I stroke the outside edge I leaned forward, so when I raised and twisted I didn't have more space to go forward on the blade ti turn cleanly...

Intermediate Backward Skating and Backward Swing Rolls

I've worked on the Swing Rolls (both forward and backward) very little since I've hurt my hip (a year and a half ago), because I feel that when I hold the extensions I put more strain on the hip muscles. But I need the Backward Swing Roll in the Ten Fox, so I have to work at it a little.

I've wrote a post about the Backward Swing Rolls not long ago, here, but I feel I've got enough corrections for an update:
- Push straight back, find a good edge with a good, high extension of the free foot forward.
- After the push, the free leg ending a little away from skating knee (free foot is 6 inches away from the edge's tracing)
- Level shoulders, don't drop the free hip back, pointing the free foot's toes forward, helps keeping the free hep forward.
- Rise over skating shoulder, draw free foot towards the skating foot.
- Don't swing too late, swing at middle and quickly
- Press into the ice, straighten the skating leg and push the hips forward
- Free shoulder very back over skating hip
- Feel the weight over skating side 
- Free leg very back, don't let the hip open

I've written here about how I plan to work more on my backward skating and I'm doing it... Every single day I'm on ice, I do these (boring and frustrating) backward exercises as much as my patience allows me. Some days it is not much, but some days I've stuck with them for half hour. My coach's wisdom (all coaches' wisdom) is that after you've understood how to do something correctly (and that can take a while), do it a thousand times (yes this can take a long, long time), so it becomes body memory. To bring my backward skating to an intermediate level I feel I need to look and feel more confident and that implies finding my balance quickly, good erect posture, high extension on the free leg forward, no wide stepping, comfortable speed.

Backward stroking concentrating on:
- going slowly
- look up and straight posture
- re bending before pushing (my coach asked me to actually stay few seconds in the bend position). If I rush, I bend forward as I push back, then I loose the press into the ice as I straighten and I don't have a strong push.
- holding the core engaged. I think I'm overdoing this, I feel tense and I think I look tense, but generally it seems it helps me to overcompensate for a while and then pull back to a more balanced approach so after the push the whole body moves like a block, doesn't twist
- not allowing the pushing foot hip to go back after the push, pointing the toes forward help too
- not allowing the upper body to twist after the push, hold it square
- press into ice as I rise (on the front of the arch foot, or just back of the ball of the foot)
- bring the free foot in tense, as I would have an obstacle in it's way, like the arms of a scissor
- feel the boots touching
- re bend
I think my biggest problem is the rise while pressing into the ice and holding the balance and posture... and that will affect the re bend so the push, so, everything....

Backward Chasses on a circle:
- posture (straight, almost back, with the shoulders rolled back)
- pushing the heals back (to the direction of traveling) to balance the shoulders rolled back
- touching the boots
- pressing into ice and pushing from the ankles. For the chasse you push just from the foot outside of the circle you are creating, the foot that is towards the inside just lifts of the ice and goes back on it. The pushing foot is always on an inside edge, and the foot that does the chasse is on an outside edge. It is a good exercise to train this push from the pushing leg that is on an inside edge to the other leg that is on the outside edge. That includes holding the boots pressed together so you can place the foot towards the inside of the circle on an outside edge.
This is a good exercise to teach your body to push from an Backward Outside Edge to an Backward Outside Edge as you have to do to change the lobes on Backward Chasses on alternating lobes exercise that I described here. And the secret is that as you rise to finish one lobe on the BO edge, you flip that foot on an inside edge just before pushing on the other foot BO. Holding the boots together while flipping the pushing foot on the inside edge, puts the other boot in the perfect position to be placed on the outside edge on ice. Again I think I'm not always balanced as I rise, and that makes re bending hesitant so I rush and I put the free foot down. That inevitably is a wide step and an inside edge. It's gonna be a long road to do this correctly.

Skating Technique: Intermediate Dropped 3-Turns (Ice Dancing)

I'm working lately a lot on 3-turns. I do the Ice Dancing  dropped 3-turns, and also the ones for the MITF Pre-Juvenile test (Forward Outside to Backward Inside and Forward Inside to Backward Outside. I had a post describing Beginner Forward 3-turns (FO 3-turns and FI 3-turns), and I kept writing the new instruction I've got in different posts.

Today I'm writing about the Ice dancing Forward Dropped 3-turns. I've done one Left, or ccw, as part of the intro steps to the Swing Dance, the same one in the Hickory Hoedown, the on Right or cw, in the Willow Waltz, and there are two Left ones (one as intro step and one in the dance), in the Ten Fox. They are getting better, but after I'll test the Ten Fox I'll start working at the Pre-Silver Dances, and the European Waltz is basically just 3-turns... And they have to be good.

Look at this video, these are really good ones. She is an Olympic medalist in Ice Dancing...

Instructions:
Stroke (not step) into the 3-turn, hold the outside edge and extension and pressure into ice.
As you rise:
- keep pressing into the ice
- turn the head into the circle and look up
- turn the upper body toward the center of the circle, lean in the circle
- feel the inside shoulder scapula going back
- bring the free foot near the other foot (some do a T at the back).
- bring the hips around.
- don't think and try to turn backwards, just 90 degrees, the rest is done automatically by the blade sliding and body inertia
Turn and Check
- roll to the front of your blade (the ball of your foot)
- boots are touching
- the turn is happening from the knee,
Hold the Back Inside Edge for a little
- after the turn, balance on the front of the blade
- press into ice
- the boots are still together
- hold posture, butt in, look up
Re bend holding the weight on the skating foot
- press the foot into ice by feeling the shoulder pressing down (and lift from the rib cage as for plie in ballet)
- press the boots together, creating tension. The skating, pushing foot is on a back inside edge and as the free foot boot is hold pressed on the pushing foot boot, it is getting in a goot position to be placed on ice on an outside edge
Push to a outside back edge straight back
- keep the pushing foot pointed forward, don't let the hip go back, that will make the upper body twist

 And for 3-turns done one after the other
- Rise on the back edge with the back  align over the circle
- Re bend
- Open the feet on a T position
- Stroke into a new 3-turn , push forward without leaning forward

Tracking the partner:
- you stroke towards the inside of the circle.For a ccw 3-turn that is towards the left of the partner. It is counter intuitive, because the partner feels in your way, but trust me it is gonna work. It was proven to me by my coach, by drawing it on the ice, demonstrating with another skating so I can watch, and doing it with me at vary slow speed... yes I was very stubborn in my disbelieving
- as you rise, look up, at the partner, lean towards the partner, don't stick the butt out, and square the shoulders with the partner
- the turns happens by itself....

I had to fight hard to do every single line I wrote in the instructions. I'm still not always looking into the circle before the turn, even when I do the 3-turn on its own not in a dance. In a dance, I still do randomly all the mistakes that I thought I've fixed long time ago. Instead of stroking I was stepping and not holding the extension and not pressing into the ice.  But you need a good outside edge and reasonably fast, the extension and pressure into ice hold that outside edge. Then keep pressing into the ice. Then twist the upper body, then lean into the circle...I'm still not holding the exit edge and I rush to push what it should be backwards but it is in fact a hook around, while breaking at the waist (butt out). And don't ask me about partnering... some days I do it, and some days I'm just not. I mean, I am getting better, but painfully slow.

Update on dropped 3-turns on Jan 2020 here

Progress... slow progress

I haven't really worked at my skating skills and for progress, since the beginning of the summer. The reasons were the lingering pain after the small hip injury, getting upset and put off by the politicking in the skating world, to what it was added the inconvenient summer ice schedule. As a result of all that, I've got both unmotivated and out of my skating rhythm. I've tried to get them back in the fall and I just couldn't find a way. So I've decided to skate for my own enjoyment, which I have lost when I was working too hard, for progress, and I wrote about it here. Ideally would be, of course, to work for progress and enjoy the process, but I couldn't find a way to do that just yet.

I wrote here, over a year ago, about progressing from a skating Beginner level to a High Beginner level. I though at that point I was at a High Beginner level, and I think I was right. I was wondering then and I'm still wondering, how to push into an Intermediate level (a beginner Intermediate level). I think I'm at the threshold. I need just a final push to get over it. And I think working towards finally testing the Pre-Juvenile MITF and the Ten Fox will finally get me there. So I'm trying to pump myself up to work for testing. And I'm shooting for testing in mid January. There are few test sessions in mid December that that's after the week and week end I'll be busy with the Nutcracker on ice, so I expect I'll be too tired. Testing  though, is just a symbol of passing a threshold. What I'm wondering is what skills should be acquired for a skater to be (look like) an Intermediate level skater.

I'm so grateful to my coach that he asks and listens about me feeling stuck and unmotivated, not confident even, and trys to help. Lately, instead of going trough the MITF exercises and the Ten Fox, he actually went for skills developing exercises. I mentioned them here and here.

So, just to review what I need to work on with awareness:
- posture and looking up,
- alignment over edges,
- pressure into ice
- touching the boots before pushing (so no wide stepping)
- bending into the ankles at pushes
- pushing perpendicularly away from the axis
- holding the whole body engaged (I think of it at tense, but is more like core engaged, upper body lifted, keep the tension after the push to have straight knee and pointed toe for the free leg.
- speed

I feel quite solid on forward skating. On backward skating I still don't find the balancing point quickly, I feel the push on the left outside edge is "empty". I immediately loose the good posture after the push and I'm not always on the edge. Theoretically I know I have to work on all the things I mentioned, and allow them to became body memory. So I plan to do lots and lots of backward stroking, chasses, progressives both on a circle and on alternating lobes, swing rolls. And of course, the turns (the dropped 3-turns from Ice Dancing and the forward to backward 3-turns from the moves) will get better when the back edges will be better.

Skating technique: Intermediary skating skills (power, press, alignment, lean)

I usually have my private lessons on Monday and I get to skate before the lesson, so I'm warmed up already. I cannot skate next Monday so I asked for an extra lesson this week. It was on the first hour of the "Freestyle practice ice" so i had to start with a warm up with my coach watching and obviously helping and correcting.

After slalom forward and backward I did the forward outside edge presses. First the forward outside. My coach said that the hip is sticking out. That is the hip inside the circle. I am supposed to lean into the circle, with the shoulders parallel with the ice, but the rest of the body being a straight line. Like here. I tried and tried again and we ended at the boards looking into the glass and modeling my body to achieve the hip in, so the straight body line, the lean into the circle. This lean should be achieved on all edges forward, backward, outside, inside and it is always the same visual of not having the hip inside the circle sticking out. Another way I was asked to not stick the hip out was to feel, to make a hollow, that somehow doesn't work for me. I was even allowed to look down, at the hip... blasphemy! I've learned that the hip that is mentioned in the skating instruction is lower then I thought of it. That may make a difference in trying to align it. One other words I remember I've red about this hip in, were to push with the hip from inside the circle into the hip from the outside of the circle. Whaaat? No, actually that made sense when I've tried it, that's why I'm mentioning it here. To add to that is to make a hollow under arm of the arm towards the inside of the circle. That is to help the lean but I suspect also to not drop that shoulder. And also, on all the edges the upper body should be align over the circle.

After this anatomy (or contortion) lesson, I did the crossovers to inner edges from the PreJuvenile MITF test as my next warm up. My coach said to press into the ankle, so ice, the inside edge on both forward and backward. Not to just glide there. Use each step energy into the next step. We've run this 3 times. But it seams the coach was happy seeing that I was able to incorporate some of these corrections (that I've heard many times before), so he decided to continue with all this concept of power in skating. I mentioned the concept of power in skating many times, like here. The first step in building power in your skating is the correct push, (from underneath you, and pressing into the ice, that I described before (forward and backward)

So  we've continued with the rest of the MITF test exercises. Next were the power pulls. There, the biggest correction today was on the backward ones to align the upper body over the circle (the edge) so on the back outside edges pull the opposite shoulder back to lead with it, and on the back inside edges, the same side shoulder. Obviously on the power pulls you press into the ice. The 3-turns had less corrections then usual! But the focus was the same, the same alignment over the circle and lean into the circle. And then it was mentioned probably the biggest component of power on ice, the speed. I have to put more speed into the 3Turns. But generally, speed goes hand in hand with feeling confident in the edges, lean, alignment, press into the ice. You cannot have speed without having the others, and I think when all these "others" work, the speed increases automatically.

Back circle 8, you've guessed, we've insisted on the exact same points... On the inside ones I'm leaning out of the circle as I bring the foot in at the top of the lobe,  then I'm twisting too much facing inside the circle  (that would be not align over the circle) and that's slows me down. I worked at this alignment over the circle when skating backwards mostly trough backward edge presses, that I'm realizing I've never described, but I will soon...

I'm very happy with this lesson. It made me feel that I'm on track to getting the power.

Skating technique: Backward Swing Rolls

Here is a video of mine, done on alternating lobes.

Read the post on the Backward Chasses, as there are similarities between these steps.

Intro steps: I do 2 forward strokes, Mohowk, 2 back strokes, that would bring me to the axis going on the lenght of the rink.
First lobe:
1.Right Back Outside Edge (RBO). Use the backward push into it, and push straight back, perpendicular from the axis, put the right foot on an outside edge as you push and hold the free foot extended (when partnering, it should and will match the partner extension stroking forward). The skating leg is bent at the knee. The upper body is turned a little toward the inside of the circle.This is the same as for the Back Chasse, with the mention that you hold the edge until the middle of the lobe. Also the extension of the free leg is emphasized more (it has to match the extension to the back in the second half of the lobe). Also, I was surprised when my coach mention it, but, concentrating on having a higher and longer extension, puts you on a better back edge... As for errors, I can see in the video that after the back push I allow the upper body to open towards the outside of the circle immediately. If I would hold it slightly towards the inside of the circle, again, I would have a stronger back outside edge.
2.At the top (middle) of the lobe, you straighten the skating leg and bring the free foot at the ankle of the skating foot. You keep your weight over the skating hip and press into the ice. This is where you would square the upper body (that should have been kept facing inside the circle until now).
3.Continue the RBO Edge. The free leg goes back (in a controlled manner, not a swing) and should be kept back for the whole second of the lobe (not dropped down immediately). The upper body turns slightly  with the back at the circle, and the free leg and the arm on that side are moving together.
Changing the lobes:
- When there is a foot left till the axis you bring the free foot in, pressing into ice, holding the core engaged and keeping the weight over the skating foot and hip. The upper body doesn't change (it did at the top of the lobe)
-  Still keep the weight over the skating foot and re bend and flip your outside edge on an inside edge  and push and start a new lobe

Swing Rolls (both forward and backwards) hurt my hip so i didn't work at them at all. I'm sure I'll get more corrections and tips from my coach when we will work at them.

Update on 11/30/2019 with new corrections (here).

Skating technique: Backward Chasses

Backward Chasses are advance beginner Ice Dancing steps appearing first in the Swing Dance, a Pre-Bronze pattern dance.

They are done as a 3 step on alternating lobes, or a 2 step on a circle, but  the name Chasse is for one particular step where the foot is lifted and "chases" the other foot.

When I first started talking about Ice Dancing technique I talked about "Edges and Lobes" and that covers the forward and backward edges. Then, before I described the first forward Ice Dancing steps (forward Chasses, Progressives and Swing Rolls), I described the "Deep Forward Edges" and an exercise called Forward Edge Presses.  I will describe the Backward Deep edges later because I think the Backward Chasses are easier to do (having 3 steps on a lobe) then the Backward Edge, which requires to hold that edge for the whole lobe... I'm bringing back the talk about the lobes because transitioning between lobes (changing direction) is a skill in its own, separate from any step. For backward lobes it is the same principle as on the forward lobes, just harder to do at beginner level.

I described in my previous post the backward push and the posture and balance when skating backwards.

Here are my chasses on alternating lobes:

Intro steps: you need some speed going into any pattern. I've got used to do 2 forward strokes, Mohowk, 2 back strokes, that would bring me to the axis going on the lenght of the rink.
First lobe:
1.Right Back Outside Edge (RBO). Use the backward push into it, and push straight away, perpendicular from the axis, put the right foot on an outside edge as you push and hold the free foot extended (it should and will match the partner extension stroking forward). The upper body is turned a little toward the inside of the circle.
2.Left Inside Chasse. There is no push to get on the inside edge, you kind of fall into it. Lift free foot flexed and keep it close to the skating foot. And press the inside edge. The inside edge should bring you to the top of the lobe (middle).
3.RBO Edge. There is a push from the inside edge onto this outside edge and it is straight back, parallel with the imaginary axis (I'm not doing it, you can see in the video, I push around). You put the skating foot on an outside edge and that edge and the lean of the whole body into the circle should bring you around the lobe. And you hold the extension again.
Changing the lobes:
- When there is 1/4 left of the last outside edge lobe, you rise keeping the weight on the skating foot, that is straighten your skating leg while pressing into the ice, bring the free foot near the skating foot (using the inner tights muscle like a scissor motion), and holding the core engaged, square the upper body to be perpendicular to the circle, when you'll take the new push back, the upper body will be over the imaginary axis)
-  Still keep the weight over the skating foot and re bend and flip your outside edge on an inside edge to prepare for the new backward push while rotation the upper body slightly to face the new circle and... push and start a new lobe
- I certainly couldn't do this holding the weight over the skating side, I was "falling onto the new edge, so basically I was transitioning between lobes on two feet. And that is acceptable for a beginner and for the Pre-Bronze pattern dances. At this point I was still working in finding the balance going backwards. Nowadays, after 2 years I've learned the backward chasses and I work and test the Bronze pattern dances, I have days when this transition is better. The one exercise that I felt helped is the edge presses. I've described just the forward ones, but I'll describe the backward edge presses soon.

And here is a video and instructions for doing the chasses on a circle:
https://www.youtube.com/watch?v=F7aV-IbyElA&t=73s

Skating technique: Backward Stroking and Backward Push

When I first started writing about technique I looked into the ISI levels to follow their progression in difficulty of the skills I describe. I was surprised to find backward stroking in the Beta level (early beginner). For once, I don't remember learning it at all, and then, I think it is impossible to learn it at that level. Surely, at that level it is an intro to backward stroking. And I had post describing skating forward and backward for beginners. And on the ISI web page there are videos demonstrating the skills for each level. (https://www.skateisi.org/programs/testing-requirements/). On the ISI next levels there is some back push into the back edges, that I described here, but more then that there is no backward stroking in Freestyle. To go backward in Freestyle you use 3-turns and mohawks and do backward crossovers.

In Ice Dancing, on the other hand, there is all kinds of backward skating that need a strong backward push and he understanding of posture and balance when going backwards.

The posture and balance: for skating backward you should feel your weight on the front part of your foot arch, some say it's the ball of your foot, but then it's the back part of it. (Reminder, for forward stroking you feel your weight at the back of your foot arch, some say back of the blade). The posture when skating backwards is even more erect then skating forward, it almost feel you are leaning back. To balance,  you push your heals underneath you (towards your back, but they travel forward) bending your ankles and knees more.

The backward push:
- bend your knees
- keep the weight on both feet, but mostly on the the foot that will push, otherwise the push will be "empty", will have no power
- push back from "underneath" you at a 30 degrees angle from the axis of traveling (pigeon toe), gripping the ice with the ankle. I kind of have the same sensation as when I cut with a knife the flower stems at an angle (to absorb water) to put in the vase.
- there is tension in that push, extension, that is kept to turn out the foot from the pigeon toe (this may be that ice cream scooping image that I was given, that I didn't really feel)
- do not drop the free hip (the ice cream scooping made me drop the free hip). For me is more the feeling of piercing something, so pointing forward while rotating, the ice cream scooping feels for me more like grabbing around). The most recent correction was that my free hip is too back (I feel it's part of the same problem as dropping the hip). Also that I don't transfer the weight completely on the left side (and I can see that in the video that I've took for this post)
- keep a strong core, you should feel like you are a wall and the push moves the whole wall. My coaches explanation is that you feel the push in your opposite shoulder blade.

The backward stroking: after a good backward push there is no much to stroking. You just bring the free foot turned out and with pointed toe to align 6 inches to the skating tracing on ice.

Here is some beautiful, beautiful forward and backward stroking.
And here is my stroking

Skating technique: edges - Basic Backward Edges Outside and Inside

edges - part 6.

As I didn't do much skating lately, I was thinking to go back in time and tell you about my first MITF test. I realized I never talked about the basic back edges and they were part of the test. If interested, read older posts where I covered the Forward Edges and  the importance of Edges and Lobes.

For the  backward edges, as for all the skating backwards, you should feel your weight on the front part of your foot arch, some say it's the ball of your foot, but then it's the back part of the ball of your foot. The posture when skating backwards is even more erect then when forward, it almost feels like you are leaning back. To balance, you push your heals underneath yourself (towards your back) bending your ankles and knees more.

Right Backward Outside RBO and Left Backward Outside LBO Edges:
- Start with the feet shoulders apart, staying on the axis, perpendicularly, left arm in front, right one lateral, hands waist level facing/ pressing down.
- Look left, on the length of the axis, towards were you'll go
- Push back not around: Bring your weight over the left foot, bend both knees and push with the left foot into the ice or push the ice away, at an angle of approximately 60 degrees not 45 as pushing forward, turning the foot out after the push (like scooping ice cream or the beginning of a back swizzle) onto your right foot, holding the left foot extended over the circle tracing. See the back push and stroking here in the second part of the video. Initially I was asked to push like I was doing the first half of the back swizzle (that is half of a lobe but on this back edge lobe would be smaller than a quarter of the lobe). And that's a  good visual for a beginner. The problem with that is that was making me push around not back. I was saying to push back, not around, that means to not allow the upper body to rotate after the push. Hold your core, lower back and shoulders together.
- First part of the lobe:  Now, your back goes forward so it's hard to describe which hand is forward and which is back... I'll say that the right arm and shoulder lead the way, your weight is on your right hip, right leg bent, and the left arm and left foot that's extended, trail over the lobe tracing. Your upper body is twisted to face the circle and leans a little towards the inside of the circle.
- Middle of the lobe: Coordinating the hands and feet, lower your hands near your sides and bring the left foot near your ankle, this will square your shoulders and hips.
- Second part of the lobe: Continue the upper body small rotation so your back will be towards the inside of the circle left hand and shoulder will lead the way. The left foot can stay near the right ankle or can extend together with the left arm. The head turns, but more then the upper body, you look over your left shoulder to the axis where you'll change the lobe.

To start the next lobe you hold your hands and shoulders in the same position and bring the free foot at the ankle, bend and push.

Right Backward RBI and Left Backward Inside LBI Edges:
- Start with the feet shoulders apart, staying on the axis, perpendicularly on the axis, left arm forward, right arm lateral, hands waist level facing/ pressing down.
- Push: Bring your weight over the left foot, bend both knees and push back with the left foot, onto your right foot and hip, left foot extended in front.
- First part of the lobe:  Right shoulder is leading the way but right hand is lateral, or a little towards your back,  so your right shoulder doesn't twist around too much and loose control. Left arm is trailing the tracing of the circle and you look over your left shoulder inside the circle. This is what helps me not over rotate. Left foot is extended to the front, over the tracing. That helps holding the balance. Also, engage your core and don't let your right hip stick out. You are kind of with the back at the circle but not really, again maybe 45 degrees.
- Middle of the lobe: Coordinating the hand and feet, lower your hands near your sides and bring the left foot near your ankle, this will square your shoulders and hips.
- Second part of the lobe: Continue the upper body small rotation so it's turned towards the inside of the circle. Left arm and shoulder leading, right arm trailing, keep looking over the left shoulder. Left foot could stay at the ankle or could extend with the left arm leading the way over the imaginary tracing.
- Tip... on back inside edge, stay on skating hip, skating shoulder back, weight between the front ribs

To start the next lobe you hold your hands and shoulders in the same position and bring the free foot at the ankle, bend and push.

My back edges were way weaker than the forward ones when I tested MITF Pre-Preliminary level. But they were good enough for that level. I find that the beginner elements are really learning tools so it's not to be expected to be done 100% correctly. The goal at this level should be to understand. I don't think good backward edges could be done without proper posture. Even when I understood what that should be, I still couldn't hit it quickly enough after pushing. Plus, I was pushing around. I'm working now on Backward circle 8 for MITF Pre-Juvenile level and I feel I'm finally starting to get it.

Skating technique: turns - Forward Inside 3-Turn

turns - part 3

Read about the Forward Outside 3-Turns here and Forward Inside Mohawk here.

The Forward Inside 3-Turn goes from a Forward Inside Edge to a Backward Outside Edge, on the same foot. I found it scarier than the outside 3-turn. And it's because you finish on an back outside edge with back and weight towards the inside of the circle and the free foot on the outside of the circle. So, if you would loose your balance after the turn, towards the inside of the circle, the free foot it's not there to "fall on it". It goes like this:

- stroke on an Forward Inside Edge from a T-position, with the same hand as the skating foot in front, skating knee bent. The alignment should be the imaginary neck zipper, in line with the belly button,  in line with the back of the arch of your skating foot, where your weight should fall when skating forward. You can ride the edge with the free foot extended back over the circle tracing that you skated or you can bring it immediately at the back of the skating foot. For "figures" style the free foot boot is perpendicular on the skating boot, for a more relaxed skating like MITF could oblique near the skating foot boot like here or here. For a Freestyle 3-turn, used before jumps and spins, the free leg stays extended, like here. The idea for a beginner is to not keep the free foot boot parallel with the skating foot boot, because it will make the turn harder. One tip I've got was to keep the knees open, that would keep the free boot back and oblique not parallel with the skating boot.
- to turn, twist the upper body towards the inside of the circle (for beginner until the hand that was in the front points to the center of the circle) and look towards the inside of the circle, while rising on on that foot (so straightening the knee) to bring your weight over the skating hip. One thing I'm careful about is to press into the ice during the initial edge and the rising on the skating hip and foot, until I'm ready to turn on the ball of the skating foot when I release the pressure into the ice.
- after the turn you'll be on a Back Outside Edge on a bent knee again and pressing into the ice again. You have to twist the upper body the opposite direction from what you twisted before the turn to check the turn. I feel I have to push back the skating shoulder. And you have to stay over the skating hip, ideally leaning toward the inside of the circle. A correction I still get is to not drop the free hip, that makes the skating hip to stick out.

Important to all the turns is to not rush the turn, at the beginner level that usually means that the upper body is not rotated enough.

If you'll continue holding the BO edge, after the check you'll allow the arms and shoulders to move so you will be with the back at the circle, so the skating arm will be to your front and the free arm to your back, leading the way as you go now backwards. Also is important to allow your head to look back, meaning, outside the circle.

This is all there is to it :)

Skating Technique: turns - Forward Outside 3-Turns

turns - part 2.

Disclaimer: this is my understanding of the technique and my experience in learning skating, could be not the correct one...

The Forward 3-Turns allows you to go from skating forward to skating backward without changing feet, so you stay on the same foot. It is called a 3-turn because it make a mark on ice resembling the figure three. As I was saying in the previous post about the Forward Inside Mohawk, it is not an easy skill. I actually don't find it a beginner's skill. At this level you get the idea, and you do it better and better as you progress.

When I learned these in my group class, the only instruction I remember I was given, was:
- to go on an arch (lobe), so outside edge turned at the top of the lobe into an inside edge,
- start with the opposite hand than foot in front,
- twist the shoulders towards the inside of the circle
- turn on the ball of the foot
- twist the shoulders back (to check)
And it was demonstrated. I was saying before, the group classes were more "monkey see, monkey does"... While I understand that beginners can be overwhelmed by too much instruction I wish I knew a little more. Like:
- to keep my weight on my skating hip (that usually translates to me in don't drop the free hip)
- twist your shoulders is actually twist your upper body (from the waist up, so the core, rib cage and shoulders) while engaging the core and keeping the upper body connected with the hips. I had a breakthrough when I was told bring the hips around too, but it may be a correction just for me because I have open hips, and I used to really leave the free hip back...
- you turn on the ball of your foot to lift the rest of the blade of ice so it won't scrape and stop the turn
My private coach says for 3-turns you should work on 4 things
- head (turn your head first)
- upper body (that I explained already)
- bend- rise- re bend, that is you ride the edge with the knee bent, you rise to bring your weight on your skating hip and the ball of your blade, then bend again after the turn to hold the inside edge
- AND LEAN. I mentioned the lean when I was talking about edges, and I was saying that that's more an intermediary requirement, because it wasn't mentioned to me as a beginner. But I think the beginner should be aware about the lean and start working on it

The most interesting fact that I learned about the 3-turns was that the turn is done from the skating knee. This may an intermediary level information, so as a beginner maybe ignore it...

I think this is a good time to say that, surprise!, there are different types of forward outside 3-turns...
The "figures" style 3-turn is an oldie but goldie or goodie. This would be done at slow speed in a controlled and exact manner. I don't think this is a beginner turn but maybe it should be...
And here is a link to an old book I found online. Do notice that what they call spirals are actually edges: http://iceskatingresources.org/Chapter3FO3Turns.html
This 3-turn relies in the understanding of edges done using the lean. And the free foot is kept at the back of the skating foot (in a T-position) and the free hip hold back (that I was saying I was corrected to not hold back... as a beginner). The foot and hip in this position help to hold the back inside edge, more precisely to do not over rotate it after the turn. And the turn is done by shoulder rotation, leaning and turning on the ball of your blade while being align on your skating hip. They also mention to press into the ice. That would be bend-rise-bend that happens a lot in skating.
The Freestyle 3-turn (before jumps or spins) is faster, straighter and with the free leg extended.
Ice Dancing 3-turns that I know are the dropped 3-turn and the American Waltz 3-turn. They are exact, compact so the partners can do them together, they have a very specific count and they are very pretty :)
The MITF 3-turns are a little bit of everything. Plus each level of testing asks for the 3-turn to be put in a different combination. One of the skills in the first test (Pre-Preliminary) is the "waltz eight", and while there is no specific requirement about the 3-turn, is customary to be done with the free foot extended on the exit edge, to look waltzy... I think this is the easiest, the beginner, waltz eight 3-turn and goes like this:
- stroke on an outside edge from a T-position. Opposite hand is in front, the skating hand laterally-back. The skating foot is bent and the free foot is extended as long as comfortable then brought near the skating foot, laterally, not in the back. This helps keeping yourself over the skating hip. Also it brings the hip around, which ideally would be done with the core being engaged during the upper body twist, but I feel beginners don't engage the core properly.
- twist the upper body until facing the inside of the circle, the free hand should point to the center of the circle. Press into the ice with the skating foot while still bent and when you feel the twist is almost turning straighten the knee and get on the ball of your foot while still pressing into the ice. Then release the pressure into the ice to allow the foot to turn. The ball of your foot is the axis of the turn, the heel of the foot will make an arch.
- check the upper body after the turn (twist the other way so the skating hand is now in front), press into the ice again and extend the free foot back to help with the check. The skating knee should bend again to have a better inside edge. I was kind of snapping that free foot back while holding the lower back and buttocks tight, and while it helps with the check it flattens the edge... The alternative was that I couldn't hold the exit edge at all, I would have put the free foot down immediately, so while not ideal, it was helpful. I also could't bend the knee until I was stable on the edge.

The 3-turns are hard!!!

Skating Technique: turns - Open Forward Inside Mohawk

turns - part 1.

Turns are what allows you to skate from forward to backward and backward to forward. Disclaimer :) this is my understanding of the technique...

Looking back, I'm surprised that the 3-turns and Mohawks, which are turns from an forward edge to a backward edge, are covered by ISI before the actual edges. They are covered in Delta and Gamma levels, which are the last to level of the Intro to Skating (read my view about skating levels here). More then that, my backward skating, when I started learning these turns, was less developed that the forward one. But, as I said two posts ago (Beginner Forward and Backward Skating), the backward skating takes time to develop because anything that messes your posture, messes the balance point on the blade. One thing that messes the posture is the backward push. From this point of view, the 3-turns and Mohawks are just another way to start going backwards, instead of the push... It will be equally hard, but they'll develop at the same time, and at the same time as the edges.

I vividly remember when I was first taught these turns, that I was laughing inside at the "crazy" idea that I will ever learn them. But I did... And I wish I've known at that point, that there are levels of precision expected for any skill, turns included. You first get "the idea" of them, you "kind'a... sort'a" (this is how an instructor in dance class was asking if we've got the choreography) do them. And then you improve them, and improve them more. My coach says that you still improve them on the expert level.

For me the Mohawks came a little easier so I'll start with those. I looked on youtube and most of the instructions there, are for a more intermediate quality, like this:
https://www.youtube.com/watch?v=7p-nKfrM2PU&t=29s
The instructions for a correct Forward Right Open Inside Mohawk (this is the easier side for me, the left one is the same but on the other side) are:
- stroke on an RFI (Right forward Inside) Edge on a bent skating leg with the free leg extended, facing the imaginary circle the edges curves on, right hand forward, left hand back, hugging the circle and hold the stroke for a length equal with your height
- at the point you want to turn rotate the upper body so the right arm and shoulder point towards the center of the circle, the left arm and shoulder press back. The skating foot increases the pressure into the ice at this point as you rise into your knee and bring your free foot at the instep of the skating foot. As a beginner I was bringing the heels together, not the heel to the instep. One tip I've got that helped me correct this was to bring the foot a little more forward then the instep. It helped at the time, but I have the feeling that messed up the turned out of my free foot and I started to bring the knees together too. Now, I'm trying to think of turning the foot out as I take the first stroke, and to lead with the heal when I bring the foot in and keep the knees separated (another tip I heard is make a diamond with your knees)
- immediately bend both knees, as a mini ballet plie, and put the left blade down on an backward inside edge (LBI), pressing into the ice and rising a little, then bend again to hold the edge. The right leg could be extended or kept at the back of the ankle.  At the same time, the upper body checks the rotation, so the right hand and shoulder goes back and the left ones in front, hugging the circle and still looking inside the circle.

Finally I found one video showing exactly what I was doing as a beginner.
https://www.youtube.com/watch?v=MHCmI7tAc94 
- stroke on RFI edge, right hand forward, left one back, on top of the circle
- turn out your free foot as much as you can, don't mess up with the upper body
- just put the left leg down on a inside (LBI) edge somewhere where you are comfortable, it's ok if it's a blade length apart from the other blade, and it's ok if it's more near the heel than the instep... for now... Now extend the right foot between back and lateral, like 45 degrees  (if it's back it won't hold the inside edge. And really tighten the right side of your lower back and buttock. And push your right arm and shoulder back.

The ISI Delta level also asks for this Mohawk to be put in a 7 step combination:
1 left LF stroke
2 right RF stroke
3 left LF stroke
4, 5 right Mohawk RFI to LBI
6 push with the left inside edge into a RBO
7 turn around keeping your weight on your right hip and step on a LFO

They call the steps 6 and 7, so the RBO to an LFO, a backward outside Mowhak. and while everybody agrees it is a Mohawk, nobody calls it a Mohawk, but simply "step forward", being implied that is from an back outside edge .

Skating technique: Forward Swing Roll - Ice Dancing steps for beginners

First a little rant... I'm trying to skate 5 days/ sessions a week, Monday trough Friday, instead of 3 and a half, the half being my private lesson after my regular Monday session. Usually I was taking it easy on Monday sessions because I was  feeling rusty after not skating over the weekend, plus I didn't want be tired on my lesson. Now I moved my private lesson on Thursday. So on my skate yesterday, Monday, I felt I could push a little harder. But guess what, I lost my focus for a second on the last 3 turn from my Pre-Juvenile MITF pattern (that has  32  3-turns total) and down I went. It was a quite heavy fall but luckily on my good hip... Latter in the session I was doing the alternating backward chasses on the long axis, always looking ahead of me over my shoulder. Well, somebody that was going backwards straight, so quicker then me because I was on lobes, AND wasn't looking, bumped into me. We were both going relatively slow so it wasn't a terrible crash, but I fell on my bad hip :( I'm feeling it a little today. And I don't know how to avoid falls like these. I guess I actually know, I cannot, it's gonna happen from time to time... Skating today, I realized that my hip is fine, phew..., my butt is hurting, not the hip. Still, I was hurting and not very happy to skate. Also the session wasn't as empty as last year. Last year there ware some toddlers with coaches and some adults, being that the kids are in school. Today there were the z"old" toddlers and adults, plus some kids and teenagers working on choreography and Freestyle with their coaches in 3 of the corners. On "the empty"  Tuesday sessions I was planing to train the dances, well, I cannot if the corners are taken. Feeling frustrated!

Going back to Ice Dancing, after learning the Forward Swing Rolls we have all the steps for the first dance. My next post it's gonna be  the Dutch Waltz!

Ice Dancing first steps are Forward Stroking, Forward Chasses, Forward Progressives that I already covered, and Forward Swing Rolls. As with all forward skating you should feel the weight on the blade on the back of your foot arch. Also watch your posture, extension meaning both higher lift and straight leg, bend into the ankle for a strong push, leg should be turn out from the hip, toes pointed, look up, all that I described on forward stroking.

Here is how they look like, done by national Ice Dancing competitors.
And here are mine, done 6 months ago and that is a year and a half from when I started to work on them.

Forward Outside Swing Rolls on alternating lobes:
Each lobe is a single edge. It is a Deep Forward Outside Edge, so read that post first.
1. Stroke on a deep outside edge. Reminders: bend the knees and press stroke into the ankles, keep the weight on the stroking foot, that will became the free foot, to get a strong push. Place the skating foot on an edge, perpendicular to the axis on which the lobes are alternating, knee bent. Upper body has the chest towards the inside of the circle, as on the forward crossovers, not as on the basic forward outside edges. Arms are hold laterally, a  more than 45 degrees between them, but somewhere you can still see your hands. Lean towards the inside of the circle, but don't let the hip fall in. After the stroke, the free leg is gonna be extended 45 degrees, turned out from the hip, toes pointed.
2. At the top/ middle of the lobe straighten the skating leg and bring the free leg near the skating leg, in a straight line, not around, while pressing onto the skating foot and engaging the core to hold the edge and balance. At the same time counter rotate the upper body to balance the leg movement.
3. Continue the movement of the free leg, extending it forward tangent to the lobe. So keep the foot over the lobe tracing. While the name is "swing" roll, you don't have to swing your leg. The motios should be controlled from the core. The upper body will have the back at the inside of the circle and will stay like that to start the new lobe.
When you change lobes you bring the free foot down, while you re bend the skating foot and follow the instructions from the deep outside edges on keeping the weight on the skating foot and an outside edge and then flipping on an inside edge just before stroking.

I think the outside Swing Rolls have something similar in the upper body movement with the Crossrolls, but I'm not sure, I didn't properly learn the Crossrolls just yet.

Let's go over my troubles with the Outside Swing Rolls. When I first learnt them I didn't know I have to start with the upper body towards the inside of the circle, so I didn't have anything to counter or "check" my free leg movement. Then, I was starting to bring the free foot down and forward before I was at the top of the lobe and I was swinging the free foot around to help me turn. I wasn't pressing into the ice on the second part of the lobe, so my weight wasn't totally on my skating hip and I didn't have the best edge. I was also bringing the free foot forward turned out from the hip and that was actually making me drop the hip and the edge. Now I'm thinking to pigeon toe the toes like on the Forward Circle Eight.

Foreword Inside Swing Rolls:
This are Forward Inside Deep Edges where at the top of the lobe you bring the free foot forward not at the ankle. Read there about the upper body positioning and the transitions between an inside edge to an inside edge.

Skating technique: Forward Progressive - Ice Dancing steps for beginners

Ice Dancing first steps are Forward Stroking, Forward Chasses, that I already covered, Progressives and Swing rolls, all forward. As with all forward skating you should feel the weight on the blade on the back of your foot arch. Also watch your posture, extension meaning both higher lift and straight leg, bend into the ankle for a strong push, leg should be  turn out from the hip, toes pointed, look up, all that described on forward stroking.

Forward Progressives on a circle:
A progressive is a kind of crossover.
1. stroke on an forward outside edge with the free leg extended 45 degrees back
2. and then a crossed over on an inside edge of the previous free foot.
There are two points that makes a progressive different from a crossover. The second step (that crosses over)  is placed on the ice before crossing! That gives this step a more polished look. This is the first correction I got over and over again. Watch it here.
The second difference, that it wasn't insisted on in the beginner phase, is that after the second step, the foot that was on the first step the skating foot on an outside edge, crosses under but doesn't extend laterally, as in crossovers, but a little more back. The reason is to mach the partner feet extension when they do a backward progressive. But this correction is needed at the second level dances, so don't worry too much about it at the beginning. There is not done in the video from before either.
My coach wants the upper body and arms square, so perpendicular to the circle, so I can practice the lean of the body towards the inside of the circle sideways. Another reason for this is to learn to keep the upper body still, with the same lean, when you under cross. When I do crossovers on a circle I twist the upper body towards the inside of the circle.
The abbreviation use in Ice Dancing is:  LFO, RFI and Pr written near a curved arrow that shows the direction of traveling, and repeat for CCW skating and RFO, LFI and Pr and repeat for CW skating. (Updated Sept 25, 2018)

Forward Progressives on alternating lobes:
This has 3 steps: 1. outside edge, 2. inside edge crossed over, 3. longer outside edge and repeat on the other direction. The transition between lobes is the one I described in Advanced Deep Forward Edges. Here are mine, done 6 months ago and that is a year and a half from when I started to work on them. The abbreviation is LFO, RFI, LFO and Pr and the curved arrow (CCW) and RFO, LFI, RFO and Pr (CW)

I have a harder time controlling the rotation, so changing the lobes for progressives then for chasses. And there are few reasons:
- my RFO edge is not always at its best. I'm not always over my hip and foot before talking a stroke on the other foot. I lean with the upper body forward, so I'm not on the back on my blade where I'm suppose to be. I also don't hold the free foot at 45 degrees after the stroke, I let it slide back. Holding it laterally helps holding the outside edge
- I change the lean, or loose the lean on the under push.
As I was saying on the chasses description, there are more things to be improved from now on, but this is "good enough for this (beginner) level" as my coach says.

I will come back with more corrections after I cover all the other beginners steps and beginners Pre Bronze pattern dances.

(Update Sept 25, 201). As with the Chasse, at first I thought the Progressive is a combination of edges. Now I think it is just the inside edge that "progresses" over the outside edge, equivalent with the cross under step in Crossovers. Read more on the Rhythm Blues pattern dance post.

A Progressive is also called a Run.

How can an adult skater progress over a Beginner level and Warm up for beginners

There are many different categories of adult skaters. Each journey is somehow unique. Still, I would put in a special category the adults that skated as kids. They have a big advantage over skaters that started as adults in their comfort on ice and their ability lo learn skills...They do have their own specific challenges, like not being able to do everything they did as kids, and I'm sure many more that I'm not aware of. Then, there are the very young adults skaters. International competitions for adult skaters accept skaters over 28 years old. In USA the age is 21. These skaters that start in their 20s have a quick progress.

I want to talk more about skaters that start when they are older then 30 because that's me and that's what I know about. I started casually at 35 and approached it more seriously after 40. I heard when I started skating that adults stop progressing at the forward one foot spin or Freestyle 2 level. I almost did...

Beginner adults usually start with adult group lessons. And almost each time on ice we learn something new and we are amazed. We pass the basic skills in one, two years. And then is Freestyle, where everything slows down. We get bored, frustrated, unmotivated and we look at ourselves and we think that we don't look like much of a skater. Plus we see kids at our level that look better and we lose hope that we, as adults, can get there. I occasionally made up a missed group lesson in a kids group lesson, and they were different. In the adult class we were doing everything from standing still. In the kids class they were moving around. I also saw the same difference in private lessons. At least at my rink adults are treated like they could break and they are not asked to move. Adults are not allowed in the group MITF group class, but i was allowed in once as it wasn't full. It was an eye opener... there it was were kids learned to move around. Kids also run after each other, playing, adults don't really play... This difference in speed was also visible in competitions. Same level kids were way faster, even if they had worse posture, lesser extension and toe pointing. So adults were actually looking better, though the kids were making up for it by owning an enjoying the performance.

The point I'm trying to make is that, to transition from a beginner level one needs to start moving. In time, the speed you are comfortable skating with will increase, and that speed will help in making the edges more stable so it will give more control to everything. This increasing in speed will give a skater more power. The second thing that would help this transition is the awareness on how to keep your weight over your hips and feet, when your are skating edges on one foot. If you look at older posts, there are lots about edges. That's because I think skating it's all about edges. So you need to put some speed and depth into those basic edges.  I would say that you are not a beginner-beginner anymore if you are able to do the forward circle eight well. Use what I described as edge presses to transition from a beginner to an intermediate skater. And I would say you are not an advanced-beginner anymore (as I think I am) if you can do the backward circle eight well. That's something I'm thinking and I use as milestones to motivate myself :) And just for the record I can do the backward circle eight reasonable well! The edge that's holding me back is the LBI (left backward inside). I can do it well enough at low speed, but I hesitate when I go faster because I need a little longer to find the balance on that edge. And that affects all the skating skills that include that edge as for example the LBI 3turn...

 So really is not the forward one foot spin... Working on the spin for 5- 15 minutes each time you are on ice it's gonna make it happen, but it takes a long time. I was working at it for an hour each time I was on ice, and I don't think it made it come sooner. I just wanted to pass the level and that was the only element that wasn't passing... But I could have used that time better.

I have some suggestions on how to start moving. Firstly, each time when you step on ice do few lines of warm up. I see that all the advanced skaters do this. The meaning is to both warm up the muscles but also ease into feeling the ice and using the edges. Advanced skaters do for example forward and backward power crossovers, edge rolls, edge crosses, and all kinds of fast turns on the length of the ice. Read about my warm up here. For a beginner warm up I would suggest to do:
- forward/backward swizzles where you should concentrate to find where the weight should fall on your blade (back of your foot arch for forward skating, and front of your arch for backward skating). Also you can work on looking up, posture and balance, maybe hand movements.
- forward stroking, read about it here
- edges, trying to make them both more stable and faster. Do them forward and only if comfortable backward. But do work on the backward edges later maybe at the end of the rink... you need them stable and fast for the 3 turns and Mohawks.
- forward slalom where you should try to get into the ice.

The second thing I would suggest is to consider working consistently on MITF maybe with the goal of testing them. That will give your training structure and motivation. The first test asks for stroking, edges, spirals, crossovers and outside 3 turn, all at basic, beginner level. If you plan to compete in USFSA competitions you need these MITF tests and Freestyle tests anyway. MITF covers moves in both directions, covers lots of turns (3-turns, mohowks) and asks for power and speed.

The third suggestion is to put together a program and run it often. I don't have one yet but I think it would make me move with a different rhythm and maybe in a more personal way.

Having a program goes hand in hand with hiring a private coach lessons if you didn't already, because they do the choreography. A private coach I think would suggest what I just did before and would also push you to get it done. On the other hand a private coach will ask about your goals and customize the instructions towards reaching that goal. I feel that as a beginner I didn't really understand the possibilities.

The only other thing I would add is that skating twice a week is enough for when you are a  beginner-beginner. Over that level, I heard many skaters saying that skating twice a week maintains what skills you have. But if you want to learn new skills and to progress, you need more time on ice. To push from a beginner to an intermediate level I think you should skate 3 to 6 sessions per week. The more you skate, the more you'll progress!

Skating technique: Forward Chasses and Slide Chasses

I went on and on about edges because along with stroking they are the foundation of everything in skating, freestyle, MITF and even more in Ice Dancing.

Ice Dancing first steps are Forward stroking that I already covered, chasses, progressives and swing rolls, all forward. As with all forward skating you should feel the weight on the blade on the back of your foot arch. Also watch your posture, extension meaning both higher lift and straight leg, bend into the ankle for a strong push, leg should be  turn out from the hip, toes pointed, look up, all that described on forward stroking.

Forward Chasses on a circle:
1. stroke on an forward outside edge with the free leg extended 45 degrees back
2. while rising on the skating leg bring the free foot to the ankle of the skating foot and transfer the weigh on the former free foot that will bend at knee, while lifting the former free foot of the ice 2 inches and holding it at the ankle of the other foot, with the blade parallel with ice.
So in Ice Dancing language, this would be abbreviated like this LFO, RFI-Ch and repeat for CCW skating and RFO, LFI-Ch and repeat for CW skating. (Updated Sep 25, 2018)

The circle should be bigger then the hockey circle. When I first learned these I focused on remembering the motion, and it took few sessions. Then the correction I remember I got a lot was to keep the blade parallel (not as here) with the ice when I lift that free foot, and to lift higher, as I was barely lifting. Here is an example of lifting the blade parallel with the ice. He is an Olympic medalist in Ice Dancing, just saying... It didn't come easy to me, as I was used to point the toe not flex it and I felt I needed to awake some muscle.

After that, I was asked to pay attention to all the points I've mentioned for forward stroking. So, I would go twice around the circle focusing on something, then twice around focusing on something else and so on. Here is a video that covers many of this points. The next correction I remember getting a lot was to extend more laterally not back. Being on a circle, when the leg is tangent on the circle it means it is actually back, even if it felt laterally. Having the leg extended more laterally (45 degrees) helps holding the outside edge.

The correction that I work on the most now (after 2 years from when I first learned the chasse) is the body lean towards the inside of the circle. For that, my coach asks me to keep my upper body and arms perpendicular, or square to the circle as in the first two videos, not twisted towards inside as in the third video.

A correction I've got from my coach two weeks ago was that my right leg extension is not straight. It was straight two years ago, where did it go, am I regressing now that badly?  I honestly had a little nervous breakdown... inside my mind, because I know I can do this! So I asked my coach why I don't do the things I ca do. He said that when I work on correcting something specific, I let go on everything that is not muscle memory. But not to worry, after a while (is that 1,000 repetitions or 10,000 ) everything becomes muscle memory. I think that's actually good news, even if it doesn't feel like it... at all.

Forward Slide Chasse: is a variation of the Chase. It's coded like this: LFO, RFI-SlCh (CCW) and RFO, LFI-SlCh (CW)
1. stroke on an forward outside edge with the free leg extended 45 degrees back
2. while straightening and rising on the skating leg, bring the free foot to the ankle of the skating foot and continue the movement by letting it go forward (leg turned out from the hip and toe pointed, while transferring the weigh on the former free foot and bending it at the knee.You can see it in the video of the olympian skater where it is the third step in the combination he shows. I think the important thing here is to press into the ice during the second step and to keep a good posture.
3. repeat by straightening and rising on the skating leg and bringing the free foot from forward to the ankle to be ready for a new stroke. (Updated Sept20, 2018)

Chasses on alternating lobes:
are done on each side of  an imaginary axis and are another way of training the chasses. There are 3  steps/ edges per lobe  an outside edge, inside edge to the top of the lobe and a longer outside edge to the axis. Then the same on the other side of the axis on on the other foot. The transition between lobes is the one I described in Advanced Deep Forward Edges. I'm working very hard at these transitions so I would have lots more to say, but I think this is enough for a beginner. Two lobes look like this: LFO, RFI-Ch, LFO and RFO, LFI-Ch, RFO... Here are mine taken 6 months ago, so after I was working on them for around a year and a half, and I think they have a good beginner quality, maybe advanced beginner...

When I've first learnt them, I thought a Chasse is a combination of 3 edges, like in the lobes. Then, I thought  is 2 edges, like done on a circle. Actually the Chasse is just one edge, the inside one. (Updated Sept 25, 2018)

One thing that I would add, is the rhythm. A lobe could be done on 4 counts for foxtrot, blues tango or in a 6 beats for waltz. A 4 beats chasse is 1 beat outside edge, 1 beat inside edge to the top of the lobe and 2 beats outside edge for the second part of the edge. A 6 beats chasse is 2 beats outside edge (first 2/3rds of the first half of the lobe), 1 beat inside edge (the rest 1/3rd of the first half of the lobe) to the top of the lobe and 3 beats the second half of the lobe.

Skating technique: edges - Forward Edge Presses and my Warm up

Edges - part 5.

I plan to use the section "skating technique" as a journal. I'll start with what I know, but I will keep updating as I learn more. Disclaimer: this is my understanding of the technique, it may be or not the correct technique.

Edge presses is an exercise I do every single time I'm on ice, part of my warm up.
My warm up:
-As soon as I step on ice I do forward slalom, trying to get into ice and to get awareness of edges. Then, I do backward slalom. Here I look for finding the right posture when going backwards. I don't find it instantly, as going forward, so I have to work for it. I also pay attention where my weight falls on the blade (should be on the front side of the arch of your foot).
-Then I do stroking, usually just forward, but thinking of it, I should add backward.
-Then, forward and backward alternating crossovers with an inside edge on the alternating lobe. That's part of the Pre-Juvenile MITF test i'm working on. But i do them as warm up, I don't "work" on them. When I work on them I think of "attack", more knee bend, more lean, I count the crossover push 1, with special attention to hold the under push 2, and hold the inside edge for 3,4.
- Lately I do the power pulls from the same test in the warm up, and I work again on them later.
- And then I do the edge presses.

Edge presses (I consider them and advanced-beginner skills) are a prep exercise for the more advanced  Deep Edges. In fact, the inside deep edge the ice dancers do in the video linked in that post, is the edge press I do. Here is my Forward Outside Edge Press.

You start with few strokes to get some speed.
For the Forward Outside Edge Press you start with the chest towards the inside of the circle, so opposite arm and leg like the deep edges, not like the basic edges. For the Forward Inside Edge Press you start with the back at the inside of the circle, so opposite arm and leg, like the deep edges and like basic edges. During the lobe, the upper body is square and perpendicular with the circle line. I heard it described as the hip bones are a car headlights that travels on a curve. At the end of the lobe, the upper body will be align again as as the beginning of the lobe, but on the other side.This opposition of arms and legs gives the body a controlled twist, that helps changing from a lobe to next lobe that goes in the opposite direction. I described more of this transition in the Deep Edges post.  This is used  a lot in Ice Dancing as you change the directions with every single step.
After the initial push, you bring the free foot at the ankle, and keep both legs bent. This gives a stable position, where you can concentrate in achieving a good posture, good ankle press into the ice, and you can practice to lean towards the inside of the circle. Then, as you feel more stable, you'll go faster. Bigger speed will allow you to lean more so you'll get deeper edges and lobes.

Skating technique: edges - Forward Circle Eight

Edges - part 4.

I plan to use the section "skating technique" as a journal. I'll start with what I know, but I will keep updating as I learn more. Disclaimer: this is my understanding of the technique, it may be or not the correct technique.

This continues ideas from  previous blogs that covered an introduction to Edges and Lobes, Basic Forward Edges and Advanced Deep Forward Edges.

Forward Circle Eight is a more difficult skill, thou still in the beginners range (like an advanced-beginner), and is part of the Preliminary MITF Test and Adult Bronze MITF Test.  Here is the diagram. I was first thought to do it on a hockey circle, actually inside a hockey circle. Starting in the middle of the dot and shooting to touch the line of the circle at each half of the circle eight. But at test time you could be asked to do in the center of the rink, as the diagram shows. It's allowed to start with either foot.

As with all the skating forward, the point where you should feel your weight on the blade, is the back part of your foot arch. I find good posture with the core engaged and looking up is helpful at this level.
First circle: outside edge
1. You start from standing in a T-position with a good push both described here, with the upper body and arms set as for Basic Forward Outside Edges, so the back at the circle or same hand and foot forward. You need to keep a erect posture after the push, don't allow the body to drop forward, because you'll loose control and speed trying to balance. It is important to set the blade on an edge! Again, if you put the foot down on a flat edge, you will have to adjust your body to get to the outside edge and that will affect your balance and slow you down. When you learn this, is gonna be a continuous negations between the need for strong push to go around, and the ability to control the body after a push that is too strong.
2. After the push you bring the free foot at the back of the ankle of the skating foot. The skating foot will be a little bent. This bent knee helps with both keeping a good posture and keeping the weight over the skating hip. One tip in bringing the weight over the skating hip is to lift the free hip or don't drop the free hip...different words work for different people. Lean your body a little toward the inside of the circle. Stay square to the circle tracing (the direction of travel).
3. At half circle you bring your free foot near your skating ankle, simultaneously with lowering the arms. Keep you free foot touching the skating foot, if you let it go around you will loose the edge.
4. On the second half of the circle, in my coach's words, you lift yourself over the skating hip. You straighten the skating knee and bring your free arm and skating foot forward, over the imaginary tracing of the circle.  It's helpful to pigeon toe the free foot over the circle tracing. That will also help in holding the free hip up (I, for once, used to drop my hip) and the body square with the direction of travel.

Second circle: outside edge on the other foot
1. The arms starting position will the same as the ending position from first circle. The rest is the same.
Third circle: inside edge on the foot used on the first circle but same on same tracing as second circle
1. You need to change the arms position between second circle and third circle, so when you start the inside edge, you'll have the opposite arm from skating foot in front.
2. After the push you bring your free foot laterally near the ankle of skating foot. The skating knee is bent.
3. At half circle lower the arms.
4. Continue the arm movement, rise on the skating hip and bring the free foot forward over the imaginary circle tracing. Hold a strong core. Don't pigeon toe the foot this time but don't turn it out either as can  make you drop the free hip and loose balance.
Forth circle: Inside edge on the other foot.

I underlined what seamed to help me when I learnt it.
When I tested this  move, I didn't do everything I explained here. Some things I didn't understand at the time, some things I couldn't do consistently, or I just forgot to do when I tested (the pigeon toe comes to mind). Any skating skill is a work in progress and could be improved...

Here is a video of the outside edge circles, where I think I do everything I was describing, except on the second part of the circle, I should have brought the free foot over the circle tracing and I should have pigeon toed. I have to say that seeing yourself in a video is very, very useful, after I saw this video I always remembered to pigeon toe!