Lesson 27th November

DOUBLE SALCHOW

BEFORE DOING DOUBLE SALCHOWS, do multiple backspin drills!

Do single salchow, turn in, back spin drills – focus on turning the foot in. TURN IN!

DOUBLE LOOP

Do single loop, back spin drills. Points:

  • Stand tall (as I was previously learning forwards slightly)
  • Gradually build up speed – start slowly! Build confidence and technique first

CHANGE FOOT CAMEL SPIN

Generally slow down the change, plus:

  • Flex L ankle on change (so as to avoid the toe pick of L blade when pushing up)
  • Keep the R knee bent for longer
  • Open L hip and bring the L leg behind the body / to the right side more
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Lesson – 4th October 2017

DOUBLE SALCHOW

After the 3-turn (i.e. after ‘connect’), coach wanted me to accelerate bringing the R leg and arm through. So:

  • Bend/push – coach wants me to bend and push with more speed
  • Connect
  • Bring R arm/leg around more quickly
  • Toe
  • Pull arms in and cross the knees more tightly

CHANGE FOOT CAMEL

Coach wants me to enter the spin with more speed. So:

  • RFI 3-turn and bend
  • Step onto LFO with more speed
  • Still allow the L arm to go around more slowly (i.e. don’t rush the L arm)

Then on the change:

  • Keep the head lifted up (and only a little to the R). Keeping the head lifted helped me to do good, strong back camels

(UPRIGHT) SPIN

In order to travel less:

  • Bend at the L ankle so that I can press the ball of the foot into the ice – this helped me to centre a bit better

Lesson 27th September

WARM UP

  • Hop to get warm
  • Walking lunges
  • Hamstring stretch: squat and grab toes, then straighten knees to stretch hamstrings
  • Lunge and twist upper body

CROSSFOOT SPIN

  • Start doing a normal back spin
  • Bend the R ankle
  • Circle the L leg behind the R
  • Open the knees; bend L amkle (so the L flat/heel of blade goes down)

CHANGE FOOT CAMEL

  • On the change, keep the R knee bent for a bit longer – allow the L leg to go behind and into position before rising up on R knee completely.
  • Then lift chin up to the R – to get a stretch in the body

CHOCTAWS

  • Keep leading shoulder and arm down – or try keeping back arm and side lifted
  • Sweep feet in a circle
  • Bend knee immediately on contact with ice

Camel spins

CAMEL SPIN

Great camel spins on Monday:

  • Bend
  • Chin
  • Chest to L of L leg

BACK CAMEL VARIATION

Coach L taught me variation on the back camel:

  • Bend L knee
  • Twist upper body – R shoulder down and L shoulder up
  • Move L arm under the body

The key to staying in position is to focus throughout on staying on the same blade position.

Field moves lesson with coach D

FI TWIZZLES

RFI twizzle:

  • Start with R arm back, left arm forwards
  • Bring arms and shoulders to in front of R hip (although teaching ‘normal’ people, get them to aim for shoulders over hips and hands in front of belly button)
  • Bring L leg in and transfer weight to R hip

LEVEL 8 CHOCTAWS EXERCISE

Part 1 – quick turns

  • RFI start
  • RFI-RBO 3-turn
  • Change of edge
  • RBI-RFO 3-turn
  • Step onto LFO sequence
  • Step onto RFI
  • LFI sequence
  • RFO sequence

Bend knees after change of edge so that the second turn is on the peak of the semi-circle.

Part 2 – choctaws

  • Keep shoulders level. E.g. from L back to R forward, keep R shoulder and hip up (to get them level)
  • Once I’ve mastered keeping the shoulders level, then think about more knee bend

Lessons

CAMEL SPIN

  • Bend
  • Chin
  • Together – i.e. L foot close to R foot on the ice
  • Turn – i.e. turn the L foot on the ice so it makes the smallest circle possible
  • Extend head/spine

CHANGE FOOT CAMEL

Keep R shoulder back – this helped!

FLYING CAMEL SPIN

  • Extend R leg around + bring it around (i.e. don’t take a shortcut)
  • Outside edge – aim to land on an actual outside edge

BACK SIT SPIN HOP

  • On the hop, keep the free leg open
  • Pull L hamstring in to keep legs together
  • Allow arms to go out sideways on the hop (as it looks a larger hop)

AXEL

  • Bend
  • Arms (back)
  • Forwards to R – really helped keeping the R arms pulled in over R side
  • Cross

DOUBLE SALCHOW

  • Bend/push
  • Connect – includes keeping the R arm back
  • Bend/round – i.e. bring R leg and R arm around together at same time – and accelerate…
  • …into pull (i.e. don’t lock eyes forwards).

Not jumping forwards so much and pulling in tight for longer did help me to get faster, better rotation – landed nearly clean and/or clean!

DOUBLE LOOP DRILLS

Drill 1: Air position in a straight line

  • Step from LFO to RB (but flat, not outside)
  • Keep R side really twisted back – as if the head were looking back
  • Cross the knees
  • And cross the ankles – pull the L toe away from the R foot
  • (It’s fine if the RB edge goes a bit RBI)

Drill 2: Snap into twizzle

  • Loop take-off feet
  • Allow R edge to deepen (go onto toe) as if for loop take-off
  • Turn to RF with L knee crossed over
  • Snap into air position (with tight arms and tight knees), twizzle (allowing the blade to rock back and forwards slightly)
  • Exit into landing position with R arm back

DOUBLE FLIP EXERCISE

  • Do a single flip take-off
  • Do a half rotation to land on RF edge – but with L knee up and crossed over L side + arms over R side
  • Step onto LFO
  • Do a second flip take-off but this time trying to get 1-and-a-half rotations

Lesson

DOUBLE SALCHOW

Push onto the LFO – coach said I had more speed and coverage. So:

  • Push (bend the L knee) on RFO
  • Connect
  • Toe
  • Forward
  • Pull in tight for longer – it helped me to speed the rotation and it looked cleaner as a jump

SIT SPIN (and all spins, really)

Do a tighter half-circle on the LFO. So if I’m facing north as I step, try to wait until I’m facing south before allowing the spin to happen.

Also helped on some camel spins.

BACK SIT SPIN HOP

During the back spin, come up on the R knee and then hop.

After the hop, stay up for a fraction of a second before descending back into the back sit position.

BACK SIT SPIN

My exit position was a bit ungainly. Coach L suggested coming up on the R knee while keeping the L foot in the sit position and then taking the free leg back.

Also need to think about keeping the L leg straight rather than breaking at the knee.

A spin, a jump

CAMEL SPIN

Epiphany during practice: I need to think about allowing the toe pick hit the ice before I push the L arm round and push the body into the twist position. Leads to acronym B(end), C(hin), D(iagonal), T(oe), R(ound):

  • Bend L knee
  • Chin on L shoulder
  • (Turn out R hip)
  • Diagonal with L arm – and really let the arm go forwards – as I need a few moments to skate on the LFO edge before it hits the toe
  • Toe, then arm goes round
  • Arms behind back

DOUBLE LOOP

Aim to keep the knees together. Do a drill: do a single loop, but tap the ankles (i.e. boots) together in the air and then release before landing.

Practice

DOUBLE LOOP

Got better rotation on Monday. Today (Wednesday), landed several 1/4-under double loops. Pulling in helps me to get faster rotation.

  • Twist (i.e. twist upper body clockwise)
  • Toe
  • Forwards
  • Pull

CAMEL

A bit inconsistent today. But it seemed to help when I looked at my L hand and followed it around. So:

  • Look at L hand
  • Diagonal
  • Twisty feeling in upper body???