Practical Application Exercises

Group classes are recommended for the initial level, especially for younger children. Group activities allow you to introduce competition and game elements to increase motivation. The recommended number is 3-4 pupils per group. In case of increasing of the group the coach’s effectiveness can be reduced.

The first skill of rotation can be formed in a sitting position on a platform with crossed legs, mastering the rotation acceleration by grouping, using swinging movements of the arms, controlling the axis of rotation and posture. When mastering the ‘spinning top’ position, you can lean on the arm with alternating left and right hands (interception) during rotation, in pirouettes you can partially lean on the free leg.

The recommended initial time of rotation is 3-5 minute for each position, with a gradual up of speed as the skill develops. Repeat the exercise for 4-5 times in a loop. If you increase the number of elements in a training session, the element execution time can be reduced to 20-30 seconds.

The compact size of the simulator allows you to take it to an ice training, training camps and competitions. When using the simulator regularly before going out on the ice, you can reduce the warm-up time on the ice. The use of the simulator before running at competitions allows you to make program rehearsal and mobilizes the athlete for a successful performance.

The simulator mastering begins without turning on the electric drive, while the platform rotates freely in both directions. Such exercises imitate movements on ice in safer conditions, forming the basic technique and upgrading the skill of maintaining balance with the correct body position. Mastering typical and difficult positions, with one supporting leg, begin without turning on the simulator. The athlete stands on the platform with his supporting leg, balancing, trying to stand without rotation, maintaining the position as much as possible. Initially, you can partially lean on your free leg. In the next stage, get into position with a simultaneous push to start the rotation. With increasing the skill you can proceed to training with turning on the simulator rotation in different modes.

Practicing simple forward and backward rotations is performed in stages. First, each component of the rotation is worked out, then in the complex: initial rotation; open position, intermediate position, grouping, exit (the athlete jumps off the platform, imitating the completion of the jump). To develop coordination in a grouping, use the alternating methods with a symmetrical arrangement of arms (to the chest, up) with an asymmetric one (the second hand to the shoulder, to the stomach, to the chest, to the neck). Use the same way to practice in rotations with turning on the electric drive of the simulator.

The mastering of individual elements of rotations and approaches for different types of jumps (Axel, Rittberger, Flip, ToeLop) are performed with the creation of rotation using a kick with a foot without turning on the electric drive. The athlete stands on the platform with his supporting leg, and partially performs the element, pushing off the floor with his free leg. This allows you to master the technique of elements gradually.

Additionally, to work out positions and elements without turning on the rotation, it is possible to perform exercises together with your trainer. The athlete on the platform is rotated by the trainer holding his hands. It is used for practicing complex movements of the body and position of the legs: for working out the brace, movements with the body in the opposite direction, imitation of the constriction back with the leg back.

Perform rotational exercises with changing foot position relative to the platform

• Feet symmetrical from the axis of rotation
• Feet on the edge of the platform, heels brought together
• Feet on the edge of the platform, socks brought together
• Support foot (left / right) is offset from the pivot axis for pirouettes
• Support foot on the axis of rotation (left / right)

To perform exercises with switching on the simulator drive, the athlete stands on the surface of the platform, and then the coach turns on the rotation of the platform. The position of the body and some athlete limbs during rotation on the platform can be static or variable. Sequences of movements, combinations of individual elements and exercises are performed during rotation.

By grouping the body relative to an axis of rotation, an athlete can change the inertia of his body and accelerate relative to a given rotation speed. When the body inertia decreases and the athlete creates additional rotating forces, it is possible to overtake the platform rotation speed relative to the set speed of the electric drive. This skill is extremely important for practicing rotations and multi-turn jumps for skaters. The ONLYWIN simulator automatically provides a mode with the effect of overtaking speed in both directions of rotation. In this mode, with sufficient efforts of the athlete, depending on his skill, the duration and magnitude of acceleration increases, providing the athlete's perception of the adequacy and sufficiency of the applied efforts. The faster the speed of the grouping and the higher the density and tension of the grouping, the greater the acceleration of rotation. Similarly, when the athlete is regrouping (ungrouping), the rotation speed is going down. The speed override effect allows you to purposefully develop the speed (sharpness), density and tension of the grouping in rotations. The ability to switch the direction of rotation of the simulator with providing speed override effect a in both directions of rotation allows skaters to work out elements with rotations in their "own" and "reverse" sides.

SIMPLE POSITIONS

PIROUETTES

COMPLES POSITIONS

SQUAT POSITIONS

POSITIONS WITH A HORIZONTAL BODY

Increase your intensity for 1-1,5 months before the competition. Simulating the program, raise the loads, enlarging the duration of the elements up yo 2-4 times.

• Alternate body positions and positions, gradually applying more complex ones;
• Alternate between increasing the speed of rotation and the duration of the exercise;
• Alternate exercises on the simulator with strength exercises to increase endurance;
• Alternate rotation with constant speed, acceleration, and deceleration;
• Alternate rotation direction (normal for you and reverse);
• Perform complex body movements opposite to the simulator rotation (elements of rotations and step tracks);
• Perform an individual elements and exercises with your eyes closed;
• Put the skate on a free leg (with a protective pad) for getting used to it.

Use additional accessories: weights (for hands, torso, legs), rubber cord-expander for hands, hula Hoop, ball. Use a harness system (spar) or fishing rod as a belay. Use a breathing mask with a valve to hamper breathing and increase heart rate.

For practicing complex elements in various sports, rotation with a belay on a suspension is widely used. A belt (belt-shoulder system or vest) is attached to the athlete's body, which, through an intermediate fastening in the form of a traverse, is attached to a vertical cable (rope), through a block fixed at a certain height, usually to the ceiling supporting structures in the room. The use of the block allows you to change the safety height by choosing the free end of the rope. Optimal use of a polyspast reducing the load when the rope is stretching.

The use of a harness system in conjunction with a simulator significantly expands the list of possible exercises. With the help of a harness system you can lift a skater after preliminary unwinding on the simulator, thereby giving the athlete a sense of his position in the air. At the same time the coach can control the correctness, density, tension of the grouping and the clarity of disclosure on landing, the athlete gets the opportunity to perform almost all jumping elements outside the ice.