Active Flexibility & Injury Prevention

Regular stretching is not enough for a figure skater. We focus on Active Flexibility — the ability to not just "sit" in a split, but to hold the leg high using muscle strength. This is critical for Spirals, Biellmann spins, and high jump kicks. Our methodology combines deep stretching with antagonist muscle strengthening, protecting the back and knees from injury.

Curriculum: From Splits to Biellmann

Front & Side Splits: Over-split work with blocks to increase jump amplitude (Grand Jeté).

Back & Shoulders: Safe development of the Biellmann and Ring positions without spinal compression.

Active Flexibility: Kicks and holding the leg above 90° (Developpé) for spirals and spin entries.

Turnout: Opening the hips for Ina Bauer and Spread Eagle elements.

ISU Levels & Component Scores

In the ISU system, flexibility is your ticket to higher scores.

Spins: A Biellmann or Donut (Ring) position is a Difficult Variation required for Level 4.

Components (PCS): High, extended leg lines in spirals and landing exits directly impact your Presentation score. Without flexibility, you lose points.

Training Format

Classes include warm-up, dynamic stretching, static holds, and a mandatory cool-down (compensation) to relax the back. The instructor, via Zoom, ensures the athlete stretches using muscles, not by forcing the joints.

Methodology & Results

Back Health: Skaters often suffer from lower back pain. We teach "Smart Stretching" — focusing on thoracic spine mobility to de-load the lower back.

Jump Amplitude: Elastic muscles act like a spring. Flexible groin and hamstring allow for a powerful free leg swing, increasing jump height.

For All Levels: Safe for kids (gentle development), effective for adults (Adult Skating), and essential for elite skaters aiming for complex programs.

Required Equipment & Attire

Warm Attire: Leg warmers, warm-up pants, or a back warmer. Muscles must stay warm to prevent micro-tears and ensure effective stretching.

Yoga Blocks: 2 pcs. Mandatory for over-split work.

Resistance Bands: For active flexibility and footwork.

Mat & Kneepads: A soft surface is essential to protect the kneecaps during kneeling exercises.