My Top Five Off-Ice Exercises and Equipment

I have been doing off-ice training with my coach for about a year, but I just started training once a week with a personal trainer. I’ve found that the more core and arm strength I have, the easier it is for me to pull in and maintain my jumping air position. Same thing with spins. Off-ice training also builds endurance. It’s also a really healthy thing to do. However, sometimes my muscles hurt for a few days after training. I’m sure that feeling will go away someday.

The Bosu Ball. This is an exercise ball, but it’s only half of it. The flat bottom is like a platform and the rounded top is a blue semicircle. Bosu actually means both sides up, so you can have the platform or the ball on top and use it. You can use both sides for balancing. I use it for practicing spirals. I stand on the rounded side at first because it’s easier and I do my spiral. Then I flip the Bosu ball over to use the platform side because it’s like a balance ball. When I use the platform side, it really works my core and also it helps me balance better on the ice. I’ve also practiced landing positions on both the rounded and flat sides. To practice jumps, I stand on the rounded side with both feet on the top of the ball. I start out with a half rotation and work my way up to a full rotation, using the Bosu ball to launch myself into the air and onto the floor. We use it for core strengthening, too, like sit ups or balancing in the Superman/swimming position. I like the Bosu ball because I can use it for just about anything and it’s just very entertaining; very fun to use The Bosu ball costs about $100.

Balance board. A balance board is made up of a flat, wooden platform on top with a detached wooden cylinder roller underneath. At off-ice, what we try to do is to see how long we can balance on it and find our center of balance. We also try doing squats on it. This works on strengthening the body, but it also focuses on being balanced. I like it because it’s challenging and it makes me want to try to outwit the balance board. I think it helps me balance my spins and footwork because you really have to focus on being centered during a spin. A balance board costs about $50.

Stretching. During off-ice sessions, I have two favorite stretches. These stretches help me reduce the pain in my wrists and shoulders. The wrist stretch. What I do is I kneel on the mat, I lean forward and put my hands in front of me, just under my shoulders. I turn my hands toward my knees and I slowly start to sit back until I feel a stretch in my arms. If I can’t go back on my legs, I scoot my knees closer to my hands. I like this stretch because it helps me relax my wrists after push ups and handstands against the wall at off-ice practice. The shoulder stretch. I sit on the floor with my knees bent up in front of me and my arms and hands behind my back, even with my shoulders. I bring my hands as close to touching behind my back as I can. Then I scoot my rear end toward my heels. It stretches my shoulders and upper arms. I like it because it reduces pain from arm strengthening workouts. Stretching is free.

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The spinner. An off-ice spin trainer, or spinner, is made up of two metal plates. Between the two plates are ball bearings that allow the two plates to slide against one another smoothly. I use my spinner to help get my spin rotations faster, but I mainly use it for scratch and back scratch spins. If I use it for camel spins, I’ll take out a lamp or the TV. I like the spinner because it’s fun. It’s pretty entertaining, especially when my dad tries to use it. Spinners cost about $35.

Boxing punching bag. A punching bag is, well, that big thing that hangs in the gym. People punch it. It’s fun. My trainer brought my training partner and I boxing gloves so we could punch the bag. Our trainer showed us how to punch the bag with the tops of our fists up and a strong jab to the bag. We alternated arms and it was so fun. We hit a tire, too. In between punching the bag, our trainer trainer had us jump up and down on a ledge. One of our feet was on the floor and the other on the ledge. Then we punched some more. It was so amusing and a great way to relieve stress. It was tiring, but fun. Cost = gym membership or off-ice trainer cost and some begging the trainer.

What’s your favorite training exercise or equipment? Do you do something fun at off-ice training? Share in the comments!

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Photo credits:
Punching bag: ToTheRoofPhotography on Flickr.com Creative Commons
Bosu ball: darmorrow on Flickr.com Creative Commons
Spinning ride: KB35 on Flickr.com Creative Commons