LONG-TERM ATHLETE DEVELOPMENT - Skate Canada

On-Ice Training
On and off-ice training needs to relate to the specific phase of the yearly training plan. 865 Sheord Adaptations Road, Ottawa, should Ontario be made K1J 1H9
according to an athlete’s/team’s circumstances. Phone 613.747.1007 The quality I Toll of Free work 1.888.747.2372 is far more I important Fax 613.748.5718 than I the Toll Free quantity Fax 1.877.211.2372 of work.
Rest and recovery must be allowed to maximize training and to prevent injuries, fatigue and/or illness.
Singles Session length: • 45 to 60 minutes
• 3 sessions/day
• 2 technical sessions (including program runthroughs
during competitive phase)
• 1 session on stroking, edges/turns, spins,
choreography, etc.
L o n g - Te r m A t h l e t e D e v e l o p m e n t
Days/week • 5 days/week
Weeks/year • 48 weeks/year
Pair Session length • 45 to 60 minutes
• 3 or 4 sessions/day
• 2 sessions for pair skating
• 1 session for jumps and spins
• 1 session on stroking, edges/turns, spins,
choreography, etc.
Days/week • 5 days/week
Weeks/year • 48 weeks/year
Ice Dance Session length • 45 to 60 minutes
• 3 sessions/day
• 1 session to include stroking/edge/turn work
Off–Ice Training
Days/week: • 5 or 6 days/week
Weeks/year: • 48 weeks/year
All athletes should be participating in 10 to 14 hours of off-ice training each week, for 48 weeks of the year. In
general, off-ice training needs to have the same commitment as on-ice training and needs to include short, medium
and long-term goals. Specific work done off-ice must reflect the principles of periodization and take into account the
age, growth and development of the athlete. Furthermore, at this level off-ice programs should be very sport-specific
and based on the individual needs and fitness test results of the athlete.
Ballet/dance classes should be incorporated into the training plan for all disciplines due to the positive crossover
effect with skating. Athletes will ideally participate in two to five ballet classes per week, depending on need and
discipline. Strength and conditioning classes are also critical at this stage and should be scheduled five days per
week. Off-ice jumping classes should be continued for singles and pair skaters and incorporated into off-ice warm-up
sessions. Pair skaters need to be performing lifts off the ice every day. Ice dancers must incorporate flexibility classes
and dance classes different from ballet (e.g. ballroom, contemporary, lyrical, jazz, hip hop, Latin, etc.) All disciplines
would benefit from acting or theatre classes.
49
L E A R N T O W I N / L I V E T O W I N