Welcome to the September issue of Performer's Advantage.

In this Issue

	Develop Positive Habits
	Off-Ice Training
	Horseback Riding-a performance sport??
	Regional Skaters

Inspiring Words

"It is only perfection in the foundations that can lead to mastery of the whole...'Talent is Work'"-Galina Ulanova

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Develop Positive Habits

A new school year brings with it a chance to develop positive habits which will help in sport and beyond. It may take several months and a lot of coaxing from parents and coaches to help you or your students establish new habits. Here are just a few things that will make a HUGE impact on health and sport.

• Pack a Healthy Snack.
• Consistently perform a general and dynamic warm up before practices and performances. 
• Develop excellent training habits. 
• Perform flexibility routine after training when muscles are warm.
• Create short and long term goals.
• Create a daily checklist, practice checklist and a star chart for larger tasks or goals.

Click on any topic above to learn more about it!

Off-Ice Training

Small but mighty! Long after the ice was down, Kettle Moraine Figure Skaters kept up their training off the ice. Many participated in Russian Ballet with Annette Thomas and Conditioning with Susie Christensen to focus on skating specific training. Great Job, girls! The last day was pajama day but it was definately not a snoozer!

Now Registering for Fall/Winter Off-ice Training

• West Bend
• Beaver Dam

Horseback Riding-a performance sport??

Yes! Like dance, skating and other performance sports, horseback riding requires the same attention to alignment, core strength, posture and flexibility. It is beneficial for the horse and the rider if the rider is in tip top shape. To learn more about training for the equestrian, click here.

Picture taken at a riding stable just south of Fond du Lac. Click here to find out more. 

Regional Skaters

For those of you who will be competing in Regionals, you should begin your taper if you haven't already. What does this mean? It means that the foundation that you have built throughout the year should be maintained while shifting towards more skating specific training. This is not the time to start something new!

• Strength Training: The strength routine should consist of fewer exercises with a focus on low volume and a high intensity. Instead of training 2-3x/week, reduce the number of training sessions to 1-2x/week.
• Aerobic Exercise: Reduce the number of sessions from 3-4x/week to 1x/week. Avoid aerobic exercise the week preceding competition or keep it light!
• Anaerobic Exercise: You should be doing anaerobic exercise (off-ice and on-ice) 3-4x/week at a high intensity. This includes intervals and back to back program run throughs.
• Maintain flexibility, mental skills training, warm-ups and cool-downs. GET A ROUTINE AND STICK TO IT!

For more on periodization, click HERE. Feel free to contact me if you need some additional tips!