STARS logologo text 3

Ice Dynamics® and U.S. Figure Skating
are proud to annouce a dynamic partnership!

S.T.A.R.S. is a new system of off-ice fitness assessment and development designed to support U.S. Figure Skating's existing testing and competition progressions. Its development is based primarily on the need to promote robust, all-around fitness in young American skaters, and Ice Dynamics is excited to be partnering in that endeavor!

Ice Dynamics is offering a 12-week customized exercise progression based on test scores for S.T.A.R.S. 2017 participants. The 12-week exercise progression provides a three day per week training plan that will help skaters improve the skills that need work, and maintain the skills where the skater scored high on a particular test.

This progressive introductory program is a perfect compliment to the S.T.A.R.S. assessment, providing guidance in the areas you need most, and is a good pre-cursor to the periodized Ice Dynamics® programs!

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A Special Program Exclusively for S.T.A.R.S. Participants!
Only $99 for 12 weeks of progressive fitness
targeted specifically to your test scores! 

The Ice Dynamics® S.T.A.R.S. Workout

stars jump ropeWelcome STARS skaters! We are happy to have you here! And to be able to offer you this exclusive program! This 12-week series will help you target those areas the S.T.A.R.S. testing revealed weakness in, and to maintain and expand on those areas you are strong.

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Below is a sample of the Ice Dyanmics® daily warmups, and a day taken from the S.T.A.R.S. 12 week program. With this $99 subscription you have access not only to the workout lists, but also individualized recommendations for exercise progressions on each exercise *video. The progressive program builds over the 12 weeks to strengthen your off-ice fitness and is a great pre-cursor to any of the other Ice Dynamics® programs on the site!

Click on the section headers below to see the workout tables for each.

Daily Off-ice Warm Up

Goal: Warm up exercises prepare the athlete for training by gradually increasing the heart rate and muscle temperature through mobilizations, mobility movements, light cardio activity, and quick-paced movements.

Instructions: A 10-15 minute warm-up precedes workouts and skating sessions when first getting to the rink, or after a long break between sessions.

Mobilization

Glute, IT Band, Calf, Groin, Mid Back.
Equipment: Foam Roller
Click on the picture to see the Mobilization Progressions.

Fx ShoulderStretchSeries no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer Hold each stretch 20 seconds per side
Fx FRCalfHamstringGluteQuad foam roller Foam roller: roll out calf, hamstring, glute, and quad Roll back and forth 5 times per area
Fx FRHipAbdAddITB foam roller Foam roller: roll out outer hip, IT band / outer thigh, inner thigh Roll back and forth 5 times per area
Fx FRMidBack foam roller Foam roller: roll out mid back between shoulder blades Roll back and forth 5 times per area

Mobility Movements

Calf/side, UpDownDog, Spiderman/side, Squats, Lunges
No Equipment Needed or yoga mat & dumb bells
Click on the picture to see the Mobility Movements Progression.

Fx CalfSoleusBentKneeWU no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer 10 per side
UB DownDogUpDog no equip Arms and legs remain straight throughout; lift the hips up and back to downward dog, then lower the hips and lift the chest for upward dog 4 cycles
Fx SpidermanRotate no equip From plank step forward with one foot aligned with hands and the knee at 90˚: 1) Back knee is straight and hips press down and forward - rotate trunk up with arm extended out; 2) Back knee is straight and hips press down and forward - rotate trunk up with hand by the ear; 3) Lower back knee to floor, hand to ear, and rotate trunk up. 2 rotations perside with back leg
Fx FwdBendToFullSquatRotn no equip or rolled yoga mat Bend forward, hold toes, look up, then bend down into squat. Reach each arm up/back and look back. Repeat several cycles. Use rolled mat under heels if heels come up or spine rolls forward. 4 cycles
LB LungeRainbowProgression no equip 1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer 8 per side

Break a Sweat

JumpRope, Grapevine, Squats, Rotation Jumps
Equipment Needed: Jump Rope
Click on the picture to see the Light Cardio Progression.

LB JumpRopeSinglesAltLRDoubles jump rope Jump Rope: 1) 2 feet; 2) Alternate feet; 3) 1 foot; 4) Doubles 10-20 jumps per variation
LB RunSkipGrapevine no equip 50-100 feet each: Run, skip, grapevine both directions. 50-100 feet for each variation
LB JumpSquat4LungeSideStep4 no equip 4 squat jumps followed by 2 side step lunges to each side (4 total) 2 cycles
LB JumpRotation no equip Jump up and rotate 1 turn in the air 6-10 rotation jumps

Example Workout

Follow the exercises sequentially, noting the 'LEVEL' column. This number recommends the progression of the exercise, based on your S.T.A.R.S. testing results. Each stage of the multi-stage exercises is clearly numbered in the video clip. If an exercise does not have numbered stages, such as 'CS Swimmer Progression' , then all skaters complete the same exercise, regardless of their STARS results.

You can adjust the difficulty of your workout by progressing through the different stages of the exercises over time. To see more detailed instructions for each exercise click either the '+' to the left of the name or on the row itself to open the description underneath.

ExerciseLevelNotesEquipSTARS ExercisesDescription
 see notes for reps & times
       
LB BoxStepUpProgression
1
1
2
10 reps X 3 sets per leg; 4 seconds per rep box Start standing on a box and bend the knee until to free foot lightly touches the floor: 1) Low box; 2) Higher box. Emphasize knee over toe alignment and balance.
 
LB BalanceSLEyeOpenRotTipNod
1
1
1
4 head movements in each directioon; 2 seconds per rep no equip Balance with head motion: 1) Eyes open; 2) Eyes closed
 
LB JumpRopeSinglesAltLRDoubles
1
1
1
10 jumps for each variation jump rope Jump Rope: 1) 2 feet; 2) Alternate feet; 3) 1 foot; 4) Doubles
 
CS PronePlankProgression
1
1
2
20 seconds X 4 sets no equip 1) Plank shoulder tap; 2) Plank rotate to side T
 
CS SwimmerProgression
-
-
-
20 seconds X 4 sets floor, bosu, stability ball Lift opposite arm and leg: 1) Floor; 2) Bosu; 3) Stability ball
 
Exercise Level Notes Equip Description Flexibility
Flexibility Series Hips & Quads
       
Fx QuadStand
1
1
1
alternate sides no equip Stand and hold foot to buttocks with 1 or 2 hands. Stand tall, keep thighs parallel, roll shoulders back.
 
Fx HamstringSupine
1
1
1
alternate sides no equip or strap 1) Lie supine, bend knee in to chest with shin vertical; straighten the knee and lift the head to the shin; 2) For IT band, hold strap in opposite hand and draw leg slightly across body.
 
Fx HamstringKneel
1
2
1
alternate sides no equip High kneel with one leg extended out. Hands down by foot; 1) Look up; 2) Bend forward over leg.
 
Fx HipFlexor
1
1
1
alternate sides no equip or block or foam roller 1) Kneeling, lunge forward with trunk upright; 2) Lift back knee up off floor without lifting height of head; 3) Place yoga block under front sit bone for support. Keep hips facing forward. Draw heel in towards block for calf stretch; 4) Foam roller under sacrum - draw one knee to chest to tip the pelvis back, and extend other leg out, this leg should be off the floor.
 
Fx Split
1
1
2
alternate sides; use support under front thigh no equip or chair 1) From kneeling, slide legs into a split. Turn the back knee and thigh down to face the floor. Raise the arms up then lean forward. 2) If hamstrings are tight, support the front leg on the seat of the chair, reach arms forward, then up overhead.
 

*not all exercises have different progression levels

And as a special resource...

The U.S. Figure Skating Mobility & Stability video series is available to you here, and within the 12 week program! Click on any of the video titles to the right (or below on a cell phone) to view the video progressions.

If you are ready to Sign-Up Click Here!

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