Off-Ice Core Strength Training – Part 2 (Matthew Blair Davis)

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Figure skating strength and conditioning expert Matthew Blair Davis continues his discussion of core strength training for figure skaters. In Part 1 of the series, Matthew explains how to properly use a TRX Rip Trainer. In this video, he explains a ball slam exercise.

The basic setup of this exercise is to have the skater stand on one foot, then lift an appropriate size weighted medicine ball that bounces over the opposite shoulder. The skater then slams the ball down and across their body without twisting the body or losing body alignment. Matthew talks about keeping the hips forward and the stomach in, and he also explains that having the skater stand on a foam pad makes the exercise more challenging and beneficial.

Matthew also takes a moment to show and explain how NOT to do this exercise. He also talks about the details of the slam and the “X pattern of movement” that is so important in functional strength training.


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2 responses to “Off-Ice Core Strength Training – Part 2 (Matthew Blair Davis)”

  1. dbrochu

    Hi Trevor, is this a timed 45 sec exercise too or is there a specific number of slams that should be done each day?

    Reply
  2. Trevor

    Hey dbrochu, this kind of exercise can be effective using either a timed duration or a fixed number of reps. Because it relies on balance and the coach to throw the ball back, it’s not really a race to see how many can be done in a certain time. So either approach is basically just a fixed number of reps. Like all of these kinds of exercises, start with a low number of reps and sets and focus on accuracy of movement and position and then slowly increase the reps and sets.

    Reply

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