I needed to include a spin in the Solo Free Dance program I was having choreographed. I can do a forward spin, a forward scratch spin and a forward back spin, that's it... The choreographer wanted a little bit more...
The idea was to have an interesting position, and we choose to bend the
skating leg while having the free leg at the back of the skating leg
knee. So not a sit position, but an intermediary one.
Then we wanted to
change the position maybe into a scratch spin, but I couldn't exit with
enough speed from the fancy position to give the scratch a dignified
speed. Then I've tried the scratch first and then to change the position
into the fancy one... no go... I had too much speed, and I was too
forward on my blade to be able to uncross the foot and place in at the
back... I was rocking on the blade when I was changing.
So, what I can
do... Is a regular forward spin, then change into the fancy position.
But surprise... I had to work on centering the forward spin. I was lately only doing the scratch
spin, and the intention of crossing the free foot made me push the free
hip forward automatically. For the regular forward spin, I left the hip
back, so I was not square. I also had to develop awareness of what spot
on my blade I was spinning on, and to maintain it while changing the
position.
I asked my regular coach to look at the forward spin, to see why I'm not centering, and, as always, he said to hold the entrance longer. Then he said the free foot was late coming from the back, it has to swing forward as I turn the 3-turn. The biggest issue was that "I didn't let the free side come around". As I knew, I left the free hip back, but it seems I left the free shoulder back to... So hopefully that will fix it.
When I center the forward spin, I can transition to the fancy position easily. I hope I get a chance to film it too see how it looks.
In my lesson this week I asked my coach to go over and correct all my jumps and spins. I was telling you that I'm gonna skate at a new rink (my home rink just opened) and as I expected to be crowded, I wanted to have something that I could work on spots of ice, not the whole ice. And I was right... on my first day at the new rink I wasn't able to work on the whole ice. I was wrong on the reason why... it wasn't that crowded, it's just that the ice was terrible, the second worst indoor ice I ever saw, worse then most outdoor ice. The ice was flooded and it didn't dry until the end of the session. And before the freestyle session there was a 4 hour long hockey camp, so the ice underneath the water was terrible, just terrible. It stopped every single edge I tried to put in... and the dances exercises. Luckily I was prepared to work on jumps and spins that I just reviews with my coach.
Forward scratch spin. This is still the one thing that hasn't fully come back after the break. But it's not a technique thing... it's the dizziness. Because I don't feel comfortable, I'm cautious, I don't go into it with enough speed. I've got no correction on the actual technique. Back spin. This got better after the break...surprise! I think I'm holding the posture better and it is not fast enough to make me dizzy so I have no hesitations. But the last few sessions it got worse. I've got the correction that I have to hold the free leg back until I turn the 3-turn for the spin entrance, and that fixed it. Waltz jump. I've showed my coach three tiny waltz jumps in a row. Nothing really bad, but he wanted them bigger. Well, I want them bigger too... The correction was to let my free foot really go in that h-position, and also really push from that foot that's on ice. Salcow. It was again... tiny. I have the timing right, that's great news, as it took me a while to get it. The first correction was to bring the free leg around, not in a straight line. I was ending up with the knees together, but bringing the leg around, allows the free leg knee to go across, towards the left side of the body; this was the second correction. The third correction was to allow this free leg knee to go higher, I am stopping it. I couldn't do it for now, but that's what practice is for. Loop. The time was running and my coach knew I wanted to get to the Loop and Half Lutz, so we've skipped the Toe Loop. So I was able to do the loop few years ago, but then, as I haven't practice Freestyle at all, I've lost it. The first correction was that after I've got into the air, I was letting my upper body to go to far to the left, basically taking me out of the circle, stopping the rotation. I have to quiet the upper body and keep it square (actually more to the right side of my body, but it feels square to me). I've had that problem with my back spin, so I understood immediately, and I was able to apply it. but I think I'll need some time for it to become body memory. And that it's OK, because the second correction was that I don't have the power in my leg to push properly into the jump, or at least I don't bring it out. So that will need some time to develop too. My coach said that I should try to jump up the stairs step on one foot. Half Flip. I was asked to do this more as an introduction to the half lutz. But I've got the correction that I don't really let it go up. I was asked to mentally stay in the air, not think about coming back on ice. The physical tip was to feel my upper chest going up not forward.I also remember from the past the tip to bend the skating leg more before the picking action. Half Lutz. I've learned this in group classes, a million years ago, probably I wasn't doing it correctly and anyhow I forgot everything I may have known about it. So, my coach asked my to start from back crossovers going clockwise and from that back outside edge do the half flip. OOps, nope. He showed me, yes, he is allowed on ice now. And yes, I could see he was doing something with the free leg. He hold it in front while maintaining the outside edge until the upper body was set in the opposite position than the crossovers, left hand forward, right hand back. Then the free leg went back (skating leg got straighter), and while the skating knee, the right foot got to pick the ice (the foot goes right back and it is not turned out). I had few bad tried and few better tries. That was all we covered in the lesson, but then, on my own, I've realized that as I put the right arm back I looked towards right (so back), while I was trying to jump toward left. As I tried to look straight forward, I was able to jump. So I think I've understood the motion, I'll have to do it until it becomes body memory.
Update 7/ 21/20202 Toe Loop. I asked for this in my next lesson. My entrance into the jump is from a RF inside 3-turn. That should be quite straight and it should end with the right shoulder and hand back. That should be hold back until the actual jump. The pick should be straight back with the left foot, the right foot is gliding back, on an outside edge toward the right of the left foot. I will have to double check on this, because sometimes my coach gives me a correction that is an over correction so I can correct something... but as I understand now, you shouldn't feel you jump from the left toe pick but from the right leg... The right knee hits the h-position in the air and after straitening the knee, the foot does like an inside 3-turn in the air...I kind of visualize it...
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.
A requirement in ISI Freestyle 3 level is a Change Foot Spin that is a tree spins combination: from
forward one foot spin (free foot at ankle or crossed) to back spin (free
foot at ankle or crossed) to forward spin again. Each has to have 3
revolutions. Another requirement is that each spin should not be started
further away then hips width.
My old way of doing it
in Freestyle group class was from a short forward inside pivot-pump lift the
right foot to the left ankle (so forward spin) and hold 3 revolutions,
put the free (right) foot down on the toe pick and do a quick back
inside pivot style pump, lift the left foot at the ankle of the right
foot and hold 3 revolutions, then again forward inside pivot to forward
spin. Here is my video:
As I was saying in my previous post, there are some tricks for these spins, both forward and back.
- finish the pivot bringing the foot that pumps to the ankle of the spinning foot, before lifting it (so you won't throw yourself off center)
- the spinning is happening on the middle of the blade not on the ball of the foot (as the forward spin)
- keep the weight over the spinning foot
- keep the upper body square over your hips
- press into the ice
- lift the upper body (that would hopefully help keep it straight)
My private coach
wants me to start with a forward spin from winding up from back
crossovers, hold 3 rotations, put the free (right) foot down for a short
2 foot spin and pick up the left leg for the back spin for 3
revolutions, and same again for another forward spin. This last spin
should be held as long as comfortable to give the impression you are in
control. I cannot do it... Firstly, starting with winding up from back
crossovers, I have too much speed to control the change of foot. But
even with my regular slow pivot entrance, I'm off balance on that 2 foot
spin in between the first forward spin and the back spin. Then, I often allow
the left side to go back, instead of holding it square. He also says I'm not pressing into the ice, that's
probably why I like using the pivot, because I press into that and I re
balance. Also I'm still rocking back and forth on my blade, the coach
says I'm
too forward on my blade. I do occasionally hit the sweet spot that is
more towards the middle of the blade... As I start the spin (I'm still talking about the back spin) from the pivot, I have the toe pick in the ice, and I think it is quite impossible to hit that sweet spot and balance of it going from the toe pick over the place where the blade is most curved. And that is why I rock back and forth...
My coach from
the summer group class said to hold the arms out laterally for the
whole first forward spin and during the transition to the back spin,
maybe even on the backspin and bring them in just for the last forward
spin. That's actually helping a little. I spent few month on this on
group classes, few years ago, then stopped doing it and it was lost. So I
had to spent again, few months to get it but this time with more
awareness of what I was doing.
Despite all the "challenges" I was having, my private coach wanted me to stick with this back spin without the free foot crossed, until I've got comfortable, so the fear was almost gone. I don't know if you can read the frustration between the lines. Just in case you cannot not, I'll say it... Learning the back spin and the change foot spin as describe in these 2 last posts, must have been the most frustrating time in my skating. And it took me between 6 months and a year to get to the point described here. But then, when I started to do the back spin from an inside 3-turn (that gets you on the sweet spots more smoothly, plus it's crossing the free foot by itself, literally), everything got on a path that made sense. I will describe this intermediate back spin with the free foot crossed, so the back scratch spin, after I describe some more beginner stuff, plus I progress a little more, so I'll be able to describe it a little better.
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.
The Forward Crossovers are taught in the very first sessions of group lessons under ISI curriculum. A Crossovers has 2 strokes on edges, an outside one, then the free foot comes from behind and crosses over the skating foot and gets on an inside edge while the skating foot pushes.
I don't remember much from the beginning instruction. We surely started with CCW, the more comfortable direction for most of us and that is Left Stroke on Outside Edge then cross with the Right Leg on Inside Edge. I don't think we were instructed to stroke on a LO edge, we may have been just gliding on 2 feet. We were asked to pick up the right foot and to put it over the left one. We were instructed to try by the boards and even off ice with and without the skates on. I understand now that the reason to start with picking up the right foot is to transfer the weight completely over the left one before stepping on the right one. In time that will allow to lean towards the left (into the circle). Next step would have been to understand that we follow a circle and learn to twist the upper body towards the circle, look towards the center of the circle and have the arms right hand forward, left hand back. And we would have been asked to try the other side.
Here is an instructional video I like: https://www.youtube.com/watch?v=1cyvQ_vPdgA
Now for the real forward crossovers (let's still talk about CCW):
1.You start by bending, pressing into ice and pushing (read the Forward Stroking and push post) on a LFO edge with strong knee bend, with the upper body twisted facing the inside of the circle but not so much that the arms are over the circle lines (the front arm is a little outside of the circle and the back am a little inside the circle) and looking towards the inside of the circle, the free leg goes 45 degrees laterally not back (to maintain the edge and also it will be easier to bring it forward to cross), pointed tow, straight knee,
- the weight on the blade for both feet, as for al forward skating is an the back of you arch foot.
- press into the ice
- the body alignment is as if the neck zipper is over the skating foot and you feel the weight on left front ribs
- the left hip shouldn't stick out
- back hand higher
- bend the knee and ankle so the knees forms a 90 degree angle
- LEAN!
- hold the extension for 2 counts
- a good exercise that allows you to concentrate on all these points is chasses on a circle as here: https://www.youtube.com/watch?v=kXFAjcVYOME&t=57s
2. Swipe the free (right) leg forward over the left and set it on an inside edge
- under push with the left foot from the back arch of your foot laterally outside the circle, not back, I thought the toe is pointed pointed but in the first video I shared he asks to flex the foot but to stretch the leg.
- push forward the opposite side of the rib cage, so the right side here
- allow the left hip to go under the right hip
- hold for 2 counts
- bring the foot near the skating foot and repeat
And here is the ice dancers Oleg and Kseniya instruction on crossovers, with even more tips. The only difference I see from my coach's instruction, is that they rise (bounce) between strokes, my coach wants me to keep the same level. https://www.youtube.com/watch?v=KNedknuKF9g&t=179s
Exercise summer group class 7/19/2018. On all 5 circles...
- stay on outside edge and pumps (half swizzles)
- stay on inside edge after one crossover and under pump
- stay on outside edge and push and hold extension for 3 counts
- crossovers
Crossovers are a basic skating skill that even good skater work on continuously to maintain and improve. My CW crossovers are still weaker then the CCW because I lean forward and I loose the right point of balance on the blade, so I keep paying attention to that. I also push the back shoulder forward as shown in the first video to not do... Another realization I would share is that a coach instruction at one point in time will be different from another time. At each point the coach teaches what the skater needs. The instruction would differ from one skater to another at the same level from the same coach, as the coach would customize the instruction. And obviously different coaches tech different techniques and use different words.
I'm not getting corrections on crossovers at the point I'm at. That means that they are good for my level. But after I'll pass the Pre-Juvenile MITF test and I'll work on the Juvenile (equivalent with adult Gold), surely I'll get new instruction as power crossovers on a spiral pattern will be a requirement for that test.
Dec 2020:I've asked for corrections as I felt that my under push is week, it felt like it was sliding from under me. The correction was to start pressing into that edge while the free leg comes around from being extended after the initial push. Then, for training purpose, I should hold the under push as long as the push, so let's say 2 counts and 2 counts... Also, I was skating those with the upper body square to the circle, as the ice dancing chasses and progressives. So I got the correction to really put the back arm back... that also helps with the posture. Also, I was asked to lean more into the circle.
The Half Flip is part of ISI Freestyle 1 curriculum and was also part of my USFSA Pre-Bronze Freestyle Program. I don't think I'll have it in any other programs, so it won't get any attention from now on. I thought to better write the technique down, while I still remember it.
- Few strokes
- Forward Right Inside Mohawk (could be also entered with a Left Forward 3-turn) and check, so entering with the right hand forward, exiting with the left hand forward and the right arm and shoulder strongly kept back and riding on a Back Left Inside edge
- Pick: bend the left knee and reach back with the right foot, don't bring the right foot high and don't hit the ice, but place the toe pick in the ace to anchor and draw yourself back, over the right foot
- Lift the left foot off the ice, ideally lifting the left knee (but I
don't do it, I don't jump high enough to have time for this, or I don't
jump high enough because I don't do this). This lifting of the left
knee, would be necessary for the full rotation Flip.
- Simultaneously with the pick you bring the right arm forward (meeting the left on the chest) so the upper body is square. My coach asked me at first to stop the jump here, without rotating, to get used to getting off ice, bringing the weight over the left foot, and getting some height. He was also asking to lift the rib cage, but not the shoulders. The rotations of the jumps is given by the entry edge, not by the upper body twist, but the upper body helps, and if not done right doesn't let the rotation happen. So it is important to be understood and I suspect in half jumps, it is the upper body that initiate the rotation as the beginners edges are not strong enough...
- Land forward on the Left toe pick and immediately push onto a right inside edge, checked with the left arm forward.
I don't remember much from when I learned the Half Flip in group
classes. When I reviewed it recently I realized what a good tool it is
to understand the things underlined, the check, reaching back and
drawing your weight over the picking foot. I was struggling with these
learning my full Flip Jump...
Here is the video of the Half Flip from November 2018
And here is the video from April 2019. I don't actually see much improvement. I do the check,
it does seem I bend my knee a little more before I pick into the ice,
but the draw back is not that strong, and I definitely don't bring the
right hand forward. You can very well do the Half Flip without it, but that will be necessary for the full Flip. My coach didn't ask me to use the free leg (make that h-position in the air) to help the jump. Again, maybe it is not needed for a half jump. Now I'm eager to get to work on the full Flip, but I'll have to get Loop Jump first. I started to work on it again just for few weeks and for now is not coming around.
The spiral is another skating element that you learn as a beginner but you will make it better as you progress. The definitions is: gliding on one foot while raising the free leg above hip level. I will sound like a broken record, but I'll have to say again that when I learned this in group lessons it was a "monkey sees monkey does" approach. One side was working fine for me, including later when I had to do them on edges. The other side was not, and it was puzzling because my flexibility is the same on both sides.
My private coach's instruction was:
- take a regular stroke (read about it here) extending the free foot just as high as comfortable. So you'll have the skating foot bent, upper body erect but lower back curved and the free leg extended back. The hips should be squared, the free leg is turned out from the hip, tense, pointed and straight.
- keeping your core and lower back engaged and the skating hip as the balancing point, simultaneously lower the torso until parallel with the ice while looking up and lift the skating leg. Slowly! You will feel the weight on the blade on the back part of the arch of your foot, or just back of the middle of the blade and as you lower your torso forward move that balancing point on the blade to more back. Keep the free leg tense, pointed, turned out from the hip, hips square. Lift the chest and head and pull the shoulders back. Straiten the skating leg. I don't remember the instruction in group classes, but when I started the lessons with my private coach I wasn't keeping my hips squared, but I wast lifting the hip of the free leg, or stacking the hips. I think is important to have the hips and upper body squared for doing consecutive spirals on edges on lobes, so you can control the change of edge. Corrections that I've got: push back into your hip (that's what fixed my bad side spiral) and lock the skating knee to make sure it's straight. Beginners worry that they'll catch the toe pick and fall forward. One reason for this is if you lower the upper body first, you move your balancing point forward on the blade (near the toe pick...) and as you lift the free leg it's hard to re balance. So I'll repeat myself, lower the upper body at the same time as lifting the free leg, and push back into the hip to move the balancing point back on the blade.
- hold for at least 3 counts.
- lower the free foot simultaneously with rising the torso, in a controlled manner, with the core and lower back engaged and using the inner thighs to bring the feet together, while keeping the balance on your hip. Don't just drop the skating hip...
I found that the most important point in learning the spiral is figuring out the balancing point, the hip. Comparing the good side spiral with the bad side spiral, the correction to push back in my hip made total sense. On my good side I was settled in my hip, on my bad side I wasn't, and I wasn't on the right point on my blade. It felt like I was reaching forward. To help bring awareness of that balancing point I like putting on leg up on the board and playing with where the weight is on my hip. Then, skating, I find that it's easier to established that balancing point on the stroke, on a bent skating foot, before lifting the free foot.
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.
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...
I started working on jumps again, after a 2 years break, as I'll need them in my Freestyle program. Long story short, I initially didn't remember the entrances and edges, and I thought I lost them. But they are coming back quickly enough. They are not much, as I learned them in group classes, and the requirement to pass the level was to "get them" not master them.
I wanted to see how they looked, so one day I filmed them all. Firstly, I was very surprised and happy that my jumps are higher then they were 2 years ago just from working on Ice Dancing and MITF. It seems that working on basic skills and edges really pays off. On the negative side, I see that on all of them I have a weak landing. I think the problem is the checking... I can see my left hand being in front of my body a lot, as I remember, it should be at 10 o'clock. I also see that the free leg is bent, the back it's not arched, probably the landing leg should have more knee bent. I'm sure as I'll start working on them with my coach he'll find a million things to correct.
The Bunny Hop:
I worked on this with my private coach and I described it here. Analyzing the video I think it looks rushed, let's say I was excited when I filmed. From a technique point of view, I should jump more up then forward.
The Waltz Jump:
Technique corrections from my private coach were
- before jumping to bring the free leg at the heel of the skating leg (it took me like a month to fix this, meaning for it to became body memory, to do it without thinking... but I do it now)
- to jump tangent to the circle I was riding, before, I was jumping around
- to jump up not forward, actually he says 45 degrees
- when landing, to look forward, looking back was ruining my checking of the landing.
As I watch I don't like that the free leg is bent while swinging up. Maybe the free leg knee could go more up, to that h-position (my coach didn't mention that yet but I red about it)
The Half Flip:
I totally forgot this one, I asked some friends that are at that level to teach it to me :) I don't know what to say about it, it seems very small...
The Salchow:
This was my least favorite jump in group classes. I absolutely knew I didn't get it... I started working on this with my private coach but all we covered until now is the entrance. The 3-turn shouldn't be too round, wait after the 3 turn, bend that knee, check, don't release the free arm before jumping. I think again, I'm jumping around not tangent to the circle.
The Toe Loop:
When my left ankle was hurt I was afraid of working on the Toe Loop (on the Salchow too actually). I know you have to transfer the weight on the foot you vault yourself from. I can see at least on my first try I'm not doing it. I also know you shouldn't rotate on your toe pick and jump forward.
The Loop:
I think the entrance is good. I don't think I push enough from the right foot, the arms are wild and I know I'm pulling out too soon.
The Flip:
I've got the idea 2 years ago, but it wasn't consistent, so I don't think it's worth it to try it now without a coach supervision.
Now a tiny bit of bad news. My hip muscles got sore after that jumping day, enough to get me cautious. It's the left hip, the one that was hurt... I don't know if it's from pushing from it, or from lifting the right thigh and knee up. So I cannot get too excited, I cannot have jumping days... for now.
If you've red some of my older posts, you know that I was doing
Freestyle group lessons for 5 years, then I hurt my left ankle so I stopped jumping and spinning. I started Ice Dancing and MITF
(moves in the field). That was more than 2 years ago. I've always had the intention to come back to
jumping but there is just so much training time in a week and I was filling it with Ice Dancing and moves. Now, as I hurt my left
hip 6 months ago and I couldn't work on power and extension that I need
in Ice Dancing and MITF, I was thinking how to still learn something while not pushing my body physically. So I thought to to link all I have together and
to have a program choreograph for me. It's gonna be an USFSA pre-bronze
program for testing. I wanted to maybe be able to use it as an ISI Artistic program to show it at my rink very casual summer competition, but I think the requirements don't mach.
An USFSA pre-bronze Freestyle test doesn't actually require a program, but you can do one, if you choose. The requirements are 2 jumps (could be 2 half jumps, so easy jumps), 2 spins (I think they require a 2 foot spin and an one foot spin), forward and backward crossovers and a spiral or lunge. The program could be maximum 1.40 minutes. My choreographer/ coach would like to put 3 jumps in, just in case I mess up one, so those plus the spins will take a lot of time. It's not gonna be much time left for the artistic side. An artistic programs requires strong edges, flow, choreography, innovative moves and musical
interpretation and is has no score for the technical elements.
My goal in doing figure skating in general is toward enjoyment and self expression. That made me want to progress as much as possible so I can move more freely and securely. I use the process of testing to structure my training and progress. Similarly, I would like to use the process of learning and showing a program not for competing but for developing knowledge to choreograph myself, again not for a competition program but for moving around the rink for my own enjoyment.
I work with a new coach because my main coach doesn't do programs (he is a busy Ice Dancing coach). We had 4 lessons and we plan on few more before really choreographing the program, just so he can see what I can do. But he's teaching me in between all the planning, both technique, and how to approach the elements so I can eventually put them together myself.
The first lesson was about arm movements. He was asking me to do things I know (like power crossovers) and he showed me different arm movements to add to those. Meanwhile he also judges the quality of my elements. He introduced the choreography concept of stepping outside the circle, making a new circle, so creating interesting patterns on the ice, while teaching some arm movement on left forward crossovers and then step on a right forward outside edge.
The second lesson was about turns (steps). Programs ask for a step sequence made of turns (like mohawks and 3-turns for this level). The same turns are used between jumps and spins and are called transitions. Again, he judged what I can do. For example I can do Ice Dancing 3-turns (dropped 3-turns) faster then the Freestyle power 3-turns... He put together a third of the rink circular step sequence that was 2 strokes, right forward mohawk, 2 right backward power 3-turns and a double back 3-turn. We got stuck on a pretty flourish on the inside edge of the double back 3 turn. That I could almost do :) And I've got an update on the 3-turn instruction that was all things I knew. But just hearing it from a different voice sometimes helps. I told him after this lesson that I would like easier steps (then back power 3-turns and double 3-turns that I never did before) so I can have more speed, less struggle and feel more artistic. I think one of the purposes of a program is to push you to improve your technical content. I just feel that this being my first program, I'm all pushed already. We decided on the music. I had in mind a piano intro to a song I love but was just 1.30 min. The coach wanted 1.40. So I tried Audacity software for the first time. I was trying to add from the main song and cut from the piano intro but it seamed to have no focus. Then I tried to chose a part from the main song and I didn't like it. I ended up copying a little of the piano music and pasting it somewhere. Now I have 1.45 min and it's fine as long as I don't move the first 5 sec. I think it's actually great to have 5 seconds to breath before skating.
The coach saw me trying some Salchow jumps just before starting the third lesson. He asked if I wanted any help. I hesitated because I didn't do jumps in a while and I was struggling to remember the entrance and the motion of the jump but I said yes. I was also planning to work on jump technique with my main coach and I was worried not to get confused between the two of them. But I'll have to put jumps in my program and with my main coach I work hard on dances, it doesn't seem I'll do Freestyle soon. I was again happy with him refreshing what I knew. He also added to it! And I felt it helped... Then he gave me some steps that would potentially work on my music. I was soo happy that I learned them quickly. It was a huge worry for me that I won't be able to remember the choreography. But, I have to say, I really think he explains it so it is easy to remember...
Last week was about how to continue after a jump landing. And the coach gave me 3 options. Step forward on the left leg and continue with forward crossovers on a new circle. There is a little bit of a tricky part when changing the orientation of the upper body. I definitely needed it explained. The second option was to step into a left forward power 3 turn and change direction. AND, the third option, a tap toe for those times when you don't lend perfectly... As I said, I feel he teaches me strategy and choreography options. Exactly what I asked for!
One thing he insists on from the first lesson, and I'm not doing it yet, is to add an intro and an ending to each element I do. So, few strokes, add arms, turn, then jump or spin, then few steps out and arms again. I think it's a very good advice to get used with connecting steps.
The first jump taught is the Bunny Hop. It is a jump that goes forward, with no rotation. It is a requirement in Gamma (beginner) group classes level under ISI curriculum. I think I did this level in a summer, when there weren't adult only group classes, but all ages classes. The kids got this jump quickly so it wasn't done over and over again. I thought I kind off got it, even if I was terrified of doing it every single time. Now I know I didn't. Also, everybody I asked that learned it as an adult, was terrified of it, so it seams it is an awkward jump for adults. Anyhow, come test day, I crossed my fingers and up I went, and I passed...
I thought I'll never do it again, until I started private lessons, mostly Ice Dancing, but I asked my coach to review mu jumps. He was: "Show me your Bunny Hop". Me: "Mmmm, I don't know it. But I know the rest of them up to the flip!" Actually that wasn't even true, I also didn't remember Any of the half jumps.So he explained to me tat the Bunny Hop is the foundation of all the jumps. It teaches hoe to push yourself in the air safely, from the toe pick, rolling on the blade. If you push yourself up from a flat blade you'll slide. Also it teaches you to use the free leg hip, to help you come up...
Prep exercises:
- off ice skipping because the bunny hop is a skip... Pay attention what muscles you use to bring the knee up (hip and core for me) and how the arms goes forward and backward in opposition.
- holding the boards roll on your blade until the toe pick. It was more foreword then I have thought. You'll have to jump from the toe pick.
- holding the boards and if it's comfortable from a two foot glide, bend both knees and hop in the air (it's not so much from the toe pick but it's still a little roll on a blade). You land on the flat on both feet.
- this didn't work for me, but here it is: bunny hop from a two foot glide. Swing the right leg back, then at the same time swing it forward (with the knee bent, think knee up) and jump up from the left foot. Land for a sec on the right toe pick, from which you push on a left foot glide. The reason it wasn't working for me is that when I swang the right leg back I was shifting the weight too forward on my left blade so I didn't have what to roll onto, and I was leaning my upper body forward so I was feeling that I will surely trip over the toe pick.
The bunny hop can be done on both legs, I'll describe just the right leg up:
- from standing (or couple of strokes if you can handle some speed) stroke and bend that knee, put pressure onto the left foot (feels like stepping onto that foot), the weight is on the left foot, right foot extended back the right arm forward and left arm and shoulder back(!important) to balance both on the blade (be on back of the middle of the blade) and feeling the upper body square with the hips.
- immediately push up from the left toe pick rolling the blade (up not forward!) while lifting (swinging) the right knee (from the hip) and switching the arms so the left goes forward, and the right back to balance. Some coaches teach to swing the leg forward straight.
- land on the right toe pick and push forward on a left foot glide
My first problem with the bunny hop was that I just didn't know how to start, that became evident when I started to do it on both legs. I think at the beginning I was thinking of which knee goes up. But the jumps starts before that, you push from the other leg. It helps me to think of it as "step and push up". And it is UP. At first, second mistake, I was trying to go long, it doesn't work... My other mistake was that I didn't use the hip and core to push that free knee up, I was just let it come for the ride. The swinging of the free leg from back to knee up is helping the whole body come up. Also don't forget to use the arms.
Here is me jumping the Bunny Hop on both legs
My coach also asks me to alternate them. That took me awhile...
This is in the requirements for testing Gamma under ISI, the last level before Freestyle, so still a very beginner move.
The Lunge
is a glide with the skating foot bent, and the back foot hold straight
back turned out so the side of the boot is on ice. It seemed easy for
me, AFTER I've got it.... I was recently asked by two beginner friends
about it. One had trouble lowering, the other rising. And I remember I
had both of the problems.
There are few problems in
lowering. The first one is not keeping your weight over the skating hip
and foot, leaning the upper body too much forward so going too forward
on the blade and then wobbling back and forth on the blade. The second
one is placing the free foot on the ice at an angle so part of the blade
or the tip of the boot touches ice and steers you on a curve. And for
rising I find that firstly, you don't have to let yourself "sink" into
the lunge, but just as much as you can control with your inner tights
muscles. Then you have to be engage the right muscles, obviously the
skating quad to straighten the knee of the skating foot, the inner
thighs, but also the core and free hip muscles.
What you have to do is:
- stroke, find the balance point on your blade,
-
engaging your core and keeping the balancing point on the blade, start
bending the skating knee while keeping the free leg extended back,
turned out and flexed so the blade gets parallel with the ice, only then
lower totally on the skating foot (until the hip is lower then the
skating knee) and allow the free foot's inside of the boot to touch the
ice
- hold the position for a distance four times your height keeping the core engaged and the inner thighs tense and engaged.
-
to rise, press a little into the skating knee and free foot booth
that's on the ice and lean your upper body a little forward (that will
move the balance point on your blade forward, so when you lift the free
foot, that will pull you back on the initial balance point). Then, with
the core engaged to balance everything, lift the free leg from the hip
muscles and rise using the quad, hamstring and gluteus of the skating
leg. You have to rise on one leg.
I like practicing the
lunges on both feet as a straightening exercise, even if now I'm very
cautious not to re injure the hip muscles.
Freestyle: I worked consistently on the back spin. I get now more then 3 rotations but at low speed and I always end up rocking back and forth on my blade. The corrections were:
- To to stay further back on the blade as I was on the front part of the ball of my foot touching the toe pic. I need to be on the ball of my foot but towards the arch and on the outside edge.
- Move the weight onto the skating hip, the axis of rotation is between the neck and right shoulder not the shoulder
- Lift the free hip
- Press into the ice while spinning, it seams that I'm lifting the upper body thinking that I press.
I didn't work much on the scratch spin as is on the bad hip. It seams that I'm entering the spin somehow around, I do a full 3 turn, then I center. I need to shorten the second edge, the inside edge of the 3 turn and start spinning.
- Press the entry edge and transfer the weight onto the skating hip while turning the 3 turn
- Bring the free hand and leg around quicker
- Bring the free leg more towards front then to the side
- Cross the free foot over the knee, close the free hip and push the foot straight down
I didn't do jumping in the lessons and just a couple here and there on my own.
MITF: When testing, you have to have each element "good enough" for that level. And for this level (pre-juvenile) I just need more power. As I cannot work on power because of my hip, my coach gave me more corrections for making them more exact. I work on what I can... So more corrections on the 3 turns, like extensions of the free leg. I was asked for a bigger backward circle eight and to not rush moving the arms on the inside circles. The secret for not falling out at the beginning of the inside edge while holding the back to the circle is to look inside the circle, over the shoulder. Backward power pulls are ok on my right leg but still wimpy on my left leg and I think it's because I unconsciously protect the hip, so I didn't push it. And we changed the extension on the back step on the 5 step Mohowk towards back, now that edge is longer so I need to make all of them longer.
Ice Dancing: They are right there where I left them 2 months ago. I'm relieved!
Off ice I did yoga once a week, better then nothing...
Goals for next month:
Freestyle: Keep working on the spins and start jumps in lessons. On crowded sessions I can work comfortably on spins and jumps compared with MITF or pattern dances.
MITF: I don't feel motivated to work on them as I kind of think I have them. The next announced testing session at my rink is in November. But if there are requests, there may be one in August. I plan to think I'll test in August so I'll keep myself motivated. I cam warm up with the power ones and also asses the hip status, then "work" later in the session on the 3 turns and circle 8.
Ice Dancing: As always with the pattern dances, I have to hunt for emptier sessions to work on them. But I don't want to make them a priority because I'm still not comfortable to fully hold the extensions. I feel can run trough everything but not "work" on them.
Keep up with yoga. It doesn't fit easily in my schedule but I feel amazing after.
My goals for last month were:
To take it easy, skate just 3 days a week so my soft tissue hip injury will have a chance to heal. I did this, and I'm felling better, though still not 100%. I couldn't work on power and extension but I did work on posture.
To use the ice show as a learning opportunity. I did control my nerves. I did concentrate on specific goals and I realized that it takes away from the overall performance. Going forward I'll know that I'll have to work on specific things in practice, and to concentrate on being in the moment in performances, tests or competitions. And my technical goal was to put in the scratch spin, and I did.
To balance the skating with other physical activities. I was considering ballet but it didn't work out for my schedule. I did add an once a week yoga session.
Progress? I don't know... I didn't feel that I could work on things, but merely go trough things and I had just 2 lessons. Freestyle: The scratch spin has definitely improved. As I was learning the scratch spin I was talking a long time to set it
so it could center. In performances (the ice show) there is no time for that, but
shortening the entrance can either mess up the centering or totally take
you out of the spin. On the other hand entering the spin quicker, gives more power, so if centered successfully, it will be a better spin.
I took a lesson mid month and review basics: edges, crossovers, chasses and worked more on the scratch spin and started the back spin. The correction on the scratch spin is to bring in the free foot higher, over the knee and close the hip of the free foot before I bring the leg down. MITF: Before the injury 2 months ago they felt almost ready to test, the only thing the coach was pushing for, was power. The lesson I took on the last week on the month was concentrating on moves. I feel I actually lost power, but the coach thought that working on posture helped with being more exact and that will give me confidence in adding power soon. I still got corrections...
-back power crossovers hold the arms in the same position as the crossover while doing the inside edge
-3 turns: hold the first edge extension longer, be more aware where the weigh falls during the turn, don't rush
-back edge pulls: turn the free leg from the hip pigeon toe for inside edge, open toe for outside edge
- on back circle eight inside edge hold the arms towards outside of the circle till the middle
-5 steps mohawk: skate it, don't step, on the back edge push around Ice Dancing: As I felt I couldn't hold the extensions without pain, and the 3 sessions per week I skated were all crowded, I kind of let the dance training go. I did run trough the dances once in a while.
Goals for this month:
Try to skate 4 days a week and get one lesson every week. That will give me at least a day when the ice is not crowded so I can work on dances. As it doesn't feel I'm close to test anything, I would like to balance the training and lessons between moves, dance and free style. So, start working on free style consistently even if it's just spins while I'm not feeling 100% with my hip to work on jumps. Work on what I can, don't push what I can't!
Continue being aware of the posture! This really seems to help.
Go to the ice rink a little early and warm up off ice.
Yoga also seems to help. I would like to add a second class per week but seems hard to fit in my schedule so I hope I can start doing a little at home.
