The back spin is a difficult one for adults. For counter clockwise spinners, it spins on the outside edge of the right foot, just back of the ball of your foot. You should shift the weight so the right side of the mid and lower back is over the skating hip and foot, and that is the axis around of which you spin. Oh, yes... the feet should be crossed at the ankles, left over right... very scary.
Next are few approaches that I remember for learning the back spin. Different approaches work for different people.
Beginner back spin (free foot not crossed over the skating foot):
The first approach to back spin is starting with a two foot spin, lift the left footso you'll continue spinning on the right. This was also the first approach for the forward one foot spin. I could never do it, for both forward and backward spins. I balance the two foot spin between the left inside edge on the ball of the left foot and the inside edge on the tail of the blade of the right foot. So, how to get to the outside ball of the right foot? Maybe if the two foot spin is done on the center of both blades...
And here is a video with me trying and not succeeding much.
BUT, this approach was the least scary so it is worth trying it even just to get you started. It also bring awareness of were the weight should fall and that is on the right side, and hip. You can also stand by the board, hold onto them and lift the left foot.
Another thing worth mentioning is that the free foot should be brought straight up, near the ankle of the skating foot, not back as I did of my first try.
Then you can try a back inside pivot into a back spin.
At first I just did lots of back pivots pumps on a spot, trying to put my weight over my right foot in between the toe pick and ball of the foot on an outside edge (first part of the video).
Second part of the video is few back pivot pumps into a back spin. The trick here is to finish the last pivot bringing the left foot near the
right while still on ice, if you try to lift it while feet are shoulders
apart, it will trow you off balance. Still, I feel that doing more then one pivots pumps will take your weight off the toe pick as you push around (you can see this clearly in the video), so will take you off balance. I actually started to be able to do it only after I started working on the "Change Foot Spin" from ISI Freestyle 3 level. That is a 3 spins combination: a foreword spin to a back spin to a forward spin. I'll describe it one of my next posts. For now, I'll say that it seems that doing the regular, forward spin first, put my upper body in a better position, that I kept then for the back spin. That position would be square, straight over the hips...
For me the best outcome was to spin after just one pivot pump and that's
the third part of the video. I will add that it took me months to get
here, practicing 2,3 times a week...
Here is a video from you tube, first part is the back spin from back pivot, second part is the more advanced scratched back spin. https://www.youtube.com/watch?v=wZjTbmFRpEE. He holds the upper body twisted a little towards right. I have the feeling that when I first started working at the back spin, I was over rotating the upper body and stop it towards my left side. So, I suppose, try for the upper body both square and hold to the right, definitely not to the left.
For the "Skating technique" I'm following the ISI levels, I started with the beginner classes and I progress in difficulty. The Back Pivot (on an outside or inside edge) is part of Freestyle 3. I think is usually done just in the direction of the spinning, that's CCW for most skaters. And as level of difficulty, it is an intermediate skill .
The Back Right Outside Pivot it's done from a Right Back Outside Edge.
I learned it from a Right Forward Inside 3-turn (so Right Inside edge, turn and finish on an Right Back Outside edge. The 3-turn is checked with the Left hand and shoulder in front but if the back edge continues the Left hand will go back and the Right hand forward).
- as you ride Right back outside edge (Left hand back and Right hand forward), the back will be align with the circle you make with your edge, in other words will be over the circle
- you bring the free foot (Left) to the ankle of the right foot and then back into the circle
- transfer the weight between the legs (50-50) while you put the Left toe pick in the ice
- bend strongly into the right ankle, turn out the right foot
- have the right heal "drive" pull forward or lead with the right heal, push inside of the heal out
- I vaguely remember you have to hold the thighs together (I'm not doing it in the video)
- you need 1.5 revolutions, I've just red that, I thought was just one full revolution, so I'll have to work on it.
Here is mine:
And here is the Back Pivot done after a forward spin finished in a landing position so on a Right Back Outside Edge. On the first example, I had the weight more on the right foot so it made the pivot stop. The second one is a little better but it could be hold longer. I had this spin finished with the back pivot at the end of my program.
And I found an example of back pivot on youtube, not concentrating on the technique for the pivot but using the pivot to work on the alignment for the back outside edge. https://www.youtube.com/watch?v=_qYDV7DHF64
The Back Left Inside Pivot could start from moving bacwards but also from standing.
-the left hand is hold forward and the left laterally
- you plant the toe pick from the right foot in the ice and transfer the weight on the right foot, on a bent knee while moving the left arm laterally, to start the rotation
- on the same time the left foot presses into the ice to start the rotation and then keeps pressing into ice
The back inside pivot it's used to start the back spin.
It was 5 years ago when I've first learned the forward spin. It was in the group class. I don't remember every single challenge, but I remember it was a big challenge. I actually stopped skating for 6 months because I felt stuck (on the spin) and I didn't enjoy it anymore.
I wasn't taking videos of my skating at that point, but I have some clips from skating while in skiing vacation (2014). I count 4 revolutions on both tries, but I was able at my indoor rink to usually get 6, as needed for passing the test ISI FS2.
During the time I learned it in group classes, I had few different instructors. They offered different entrances and everything I'll describe is for a CCW rotation. From a two foot spin that was entered from a pivot, just lift the right foot up at the ankle of the left foot with the tip to hold the arms to the sides to balance. That never worked for me... I don't remember, once, the weight transfer to have been mentioned in group classes. You need to have all the weight transferred on your left hip. I remember being told to lift the right hip, that theoretically would transfer the weight but in the video I shared I see that my right hip is lifted but my weight is not transferred. Another thing I didn't hear in group classes was to press into the ice. We were instructed to engage our core but I know now that that means to engage the core (abs and hips ) to lift the upper body from the ribs while grounding (so pressing into the ice). That is the ballet posture, but I didn't know that either. From a pivot is like I described for the two foot spin but without doing the two foot spin. On the second part of this video (starting at second 1.35), is explained very well how to center if entering a spin from a pivot. So don't move while pushing, push around one point, your left foot. Also, bring the right foot, that does the pushing around, in, near the left foot, before lifting it up. If you pick it up while is shoulders apart you would throw your upper body of center. The first part of the video is about entering from an forward outside edge that I'll describe next. From a Left Forward Outside Edge (like the first edge of the 3-turn). The instruction here was: enter with the left arm forward and hold the edge for a long time making it tighter. At the point you would turn the 3-turn you swing the left arm to the left, and the right foot from back to forward (ideally you hold it there, in front, to help you balance and then you bend the knee and bring the right foot at the ankle of the left foot) having now the upper body square and arms lateral to balance. You spin on the ball of your foot. That never worked for me either.... I think I was afraid on even trying to deepen that outside edge. Plus I suspect I didn't swing the left arm and right leg properly and at the same time.
Update 11/24/2019 In the group class I take now we reviewed the spins and I've finally got a correction that helped me with this entrance. It was to keep the free leg back until really turning into the spin. It seams I was letting it come around a little so when I was ready to actually swing the free leg around, it wasn't in a stable point and I wasn't stable on the outside edge also. It is the same for the next entrance too, but for some reason I was doing with this entrance. From Winding up from CW Back Crossovers. Surprisingly, what is considered the more difficult entrance work best for me. Now I'll go crazy and share every single tip I remember. Some of them I've learned more recently, working with my private coach at the scratch spin, so they may not be doable for beginner.
- The wind up: As the right foot crosses over the left (the second edge of the crossovers) you wind up your upper body to the right (or outside the circle), right arm and shoulder is back and you look outside the circle (or over your right shoulder) holding the left foot (extended and pointed) underneath you to balance on the right foot that is on an bent knee on and back inside edge. One weird thing I was doing and had to correct was keeping the left foot on ice while gliding backwards as you can see in my video. Here is a link to a video that iCoachSkating.com shared on Facebook. The instructor calls the bringing the left foot (from the back) near the right foot that is the skating foot a "curly cue". She advises to square the hips and deepen that back inside edge and so you create a curl on the ice. I didn't here this as a beginner but now I like it, I feel it gives me a better balance and makes me press into the ice without thinking at it.
- Step on the left foot on a deep outside edge. I heard instructions to step int the circle (so not going back on the previous tracing of the back edge, or step perpendicularly to the tracing, but that makes me hesitate. They are all instruction to set your left foot on the outside edge anyway. Then press into the ice and make the edge deeper.
- The arms: In the video I shared from the icoach, the instructor advises to enter with the upper body square, so right hand in front, that reducing the chance of getting of balance while adjusting the upper body later. I still enter with my left hand forward and swing it at the same time as the right leg from the back forward to start the spin. Now if the left arm is used I heard to first squish it across your body during the wind up and from there to swing strongly... My coach had me holding the arm in a nice curved (like ballet) position and asked me to trow flowers when I start the spin.
- The hook: (none of my instructors used this term, but it is used in the icoach video) is the point where you would turn the 3 turn. The icoach instructor advises to create an axis composed of bent ankle,
bent knee and sternum (created by bending on the hip too) before the hook. I was advice not to think of it as a 3 turn, but more as lift over the hip.
- The swing of the back leg is immediately after the hook and at the same time with the left arm swing if used. I was instructed to swing around to create centrifugal force. I have the feeling that thinking of swinging around makes me break at the hip. The icoach instructor says to lift the leg at the hip level before the swing to maximize the distance of the between the foot and axis. I tried that cautiously as my hip was hurt but I felt I got it once or twice and I was surprised of how much power I got into the spin. It also made me stay over the left hip.
- Center the spin: by holding the arms to the side to balance. I heard from many instructors to keep the left knee bent until centered, especially as beginners. My coach, now, instructs me to press into the ice and keep lifting over the hip. That works better at this point for me. Also one day recently when I wasn't centering I've got the correction press into the edge immediately after turning the 3-turn. But if I have a day when I don't center I do play with bending the knee. I feel it brings awareness. My says that there are different techniques, and not one is right. Different things work for different people. The next thing that helps balancing is holding the right leg extended to the front (like 1 o'clock) but I couldn't do that as a beginner. I had the feeling that that you would hold that free leg at a 45 degrees but I was corrected to bring it more forward. I think bringing it more forward makes you close the hip and not "drop" it. I'm starting to work on that as it is part of the setting for the scratch spin.
- Spinning: is kept balanced by engaging the core. By bringing the arms in, the spin will go faster. My new coach instructs in pressing the arms down, or to the chest. I do that for the scratch spin, but for the regular spin I don't actually feel I want go that fast. I like to hold the arms like I would hold a beach ball. And I was instructed to bring the right knee (and foot) up. The spin definitely looks better compared with the right foot coming at the ankle of the left foot.
- Exit by putting the right foot down and pushing on it on a back outside edge with the left foot (like a landing position). Always finish with a strong exit. I've got into the habit of checking the spin if it's centered while exiting and I have to say I sometimes have to fight to finish pretty.
I stopped doing spins and jumps almost 3 years ago as I hurt my left ankle and it wasn't healing. I kept skating but doing Ice Dancing and MITF. I started working a little on Freestyle again with my private coach one year ago, and we've got to review the forward one foot spin and start working on the scratch spin. Then I hurt my left hip and stopped again :( I still do a couple of them almost each day I'm on ice so I won't loose the progress and the comfort with dizziness. Supposedly the only way to train not felling dizzy is spinning more. I'm working more at the back spin now, as it's on the other hip.
I was surprised that the spins were
taking me longer to learn then the jumps (that is single jumps... small
jumps). I spin CCW (counter clockwise) so I'll describe that.
Two foot forward spin for beginners,
this is not gonna give too many rotations around as it has no push from
the feet and the only wind up is from the upper body (core, shoulders and arms).
1. start, with feet shoulder width apart on the flat of the blade.
2. wind up the upper body towards right, that's both arms toward right keeping around a 90 degrees between them, right
shoulder back, core but also the right hip and foot towards back/ right and bend the knee, press the feet into the ice.
3. unwind towards left with a swinging motion using the arms, core and
bring the hip around to square
4.
balance, straighten the knees with the arms hold out to the side, press the feet into the
ice, keep the body square, head up, lift from the core, shoulders down.
5.
spin, after felling balanced bring in the arms like holding a beach
ball, then pull them in front of the body across the chest. As a beginner I was instructed to hold the feet in a pigeon toe position but that never worked for me. Instead I had the left
foot on the ball of the foot and right foot
towards the back of the heal of the blade on a inside edge (I guess you do pigeon the right foot so the foot and hip doesn't get left behind). Try off ice to find these points where you press into the ice. Press into the ice, keep the bode square, head up, lifted from the core,
shoulders down, elbows up.
Two foot forward spin from pivot: (I'll describe the 3-turn entrance and the wind up from back crossovers when I get to the one foot spin)
1. start: from a left forward pivot using both the upper body to wind up and the free foot to push around
2.
spin: when you bring the feet together, bring your arms forward like
holding a beach ball, square the hips, engage your core, lift your upper
body up but not the shoulders, while pressing the feet into the ice
(left foot on the ball, right foot on the heel of the blade) and... you'll spin toward the left!
3. exit: bend the knees and with the
left leg push around onto a right back outside edge, left arm lateral-forward at 10 o'clock,
right arm to the side.
I learned the two foot spin in group classes a while ago and I don't remember exactly what my struggles were. I think they were the exact ones my beginner friends have. And that is how to get enough momentum to start the spin and how to balance so you don't stop the spin. For passing the test you need 6 rotations... I do remember it took me a long time to get those 6 rotations. And I remember that when I passed I wasn't comfortable with the spin. It finally made sense and get comfortable after I've got the one foot spin...
Tips:
- The pivot has to be controlled. That means it should be centered. Don't push to hard into it. That's counter intuitive... right? You want to push hard so you have enough speed to go around 6 times. But if the push is to much for you to control and is not centered you won't balance and it will make you stop... Do keep the weight on the toe pick. Don't pump repeatedly into the pivot, that will make you keep shifting the weigh and de-center you. Don't make the pivot too wide, just hips apart is enough. Bring the foot that goes around closer to the foot that has the pick in, smoothly. If you bring it in too fast or from to far away it will de-center you. Don't release the toe pick too soon, just when you are ready to start spinning.
- The upper body and arms release after wind up has to be controlled. Again don't push too hard. Do engage the core and stop the rotation when the shoulders are square with the hips. And hold arms balanced and tense in front of your body (like holding a ball).
- Find the balance points on your blades. I spin on the inside edge of the ball of the left foot and the inside edge of the right foot. The right foot is pushed forward so the hip doesn't lag behind (coaches say pigeon toe...). Do press into ice!. Again, this sounds counter intuitive to me, wouldn't that friction stop the movement? But pressing allows you to stay on the balancing points, wobbling on the blade would create more friction and stop the movement...
- Keep your body tense and strong, so you keep the balance. That is keep the upper body engaged, both core and shoulders and arms (don't lift the shoulders, coaches say to press the hands down to help). Also the pressing into ice helps keeping the body tense. In ballet that is lift your body up from the rib cage up, while pressing the feet down (try it off ice).
- I recently red that in order to get more rotations you should try push down lower with a quick pull up to spin and try to get 1-2 revs before pulling your arms in. So, when you start spinning,
your arms should be stretched out to the sides parallel to the ice, stay
like that for 2-3 revolutions and then slowly pull in. I would think holding the arms to the side longer will help the centering and puling them in will increase the momentum and being that you are centered just that should give you few good rotations...
The Inside Forward Pivot is a skill taught in ISI Freestyle 1. If you'll read my thoughts about Figure Skating Levels, you'll see that I call the first level Intro to skating, and that covers basic skating skills. The next level, that includes the skills from ISI FS1 and FS2 are included here and USFSA
standard Pre-Preliminary MITF and Freestyle (or adult Pre-Bronze MITF
and Freestyle I call a Low-Beginner.
Forward inside pivot (Pivots are done in both
directions, I'll describe just the CCW):
1. stand with the feet shoulder apart, or moving slowly on a right inside edge, arms to the sides
2. bending the knees,
place the left toe pick into the ice while to
transfer the weight to the left foot, and push around with the
right foot on a forward inside edge straightening it after the push, in
an increasing radius circle. Basically the right leg is doing the first
part of a swizzle and then doesn't come back to meet the left leg but
stays apart in a lateral lunge position. Keep the left knee turned out,
the arms out to the sides, shoulder height, keep the core strong.
3.
hold the circling around, maintaining the width between feet, at least
1.5 revolutions in a continuous motion, while keeping the core and the inner thighs very
engaged. No extra
pumping or stopping allowed.
4. exit by drawing the right foot in
near the left foot (like it's doing the second part of a swizzle) and
straightening the left foot. Again, you are using the core and inner thighs.
I like the demonstration here. It gives an exercise to prepare for the pivot (pumps with a foot around the other foot that's on the toe pick). It shows how to have the knee (and hip) of the leg that's moving turned out. You can see that that moving leg is slightly dragging behind the upper body and hips block. I found the most important thing was to move the weight TOTALLY, on the toe pick (and hip) of the leg that makes the axis, left leg in this case. Don't drop the left shoulder and stick the hips to the right. Push the hips to the left, to feel you are over the left hip. Another way I heard it said is push into the left hip. The foot and shoulder form like an axis (a vertical bar) that you rotate around.
Backward inside pivot CCW is very similar with the forward inside pivot:
1. stand with feet shoulder apart, right arm lateral left hand in front
2. bend the knees, place right toe pick in the ice and push around back wards with the left foot while transferring the weight onto the right foot toe pick and straightening the left foot. The left arm helps the rotation and comes lateral, so both arms end laterally.
3. hold the circle 1.5 revolutions
4. exit by drawing the left foot near the right foot.
Working on the pivot, I think the most important thing to understand is the weight transfer. The weight is kept on the skating foot (toe pick) and hip, if the weight
shifts from the skating hip, the pivot will wobble of center and stop.
This weight transfer skill will be used over and over again in edges,
spinning, jumps, EVERYTHING...
