Welcome to the September issue of Performer's Advantage.

In this Issue

	Core Stabilization
	Healing Snack
	Did you know?
	Finding Balance

In Other News

"If you can imagine it, you can achieve it, if you can dream it, you can become it."-William Arthur Ward

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Core Stabilization

Conditioning programs specific to figure skating and dance should focus on flexibility, strength, balance, power, knee control, endurance and core stabilization to improve performance related skills. Figure skating and dance can lead to unbalanced muscles because there are many skills which are performed unilaterally (to one side). This creates inbalances in the muscles which can lead to injury and decreased performance. A well rounded strength and conditioning program can help even out these inbalances in strength and flexibility.

Exercises that target the core can help equalize muscle strength inbalances while protecting the spine during forceful jumps and spins. Strengthening the core also improves alignment and posture.   The core is made up of small  muscles which act as joint stablizers and larger muscles which control movement. The core muscles include the small and large muscles in the shoulders, hips, back and abdomen.

There are many exercises which target the core including body weight exercises, Pilates, and exercises utilizing the foam roller and physioball. In the coming months, we will share some great exercises for you to incorporate into your strength and conditioning routine.

Healing Snack

Berry Salad: You can't go wrong with a mixture of colorful berries in a sea of yogurt: Blackberries, blueberries and rasberries have amazing antioxidant properties to help combat illness and promote tissue healing. Yogurt with live active cultures (protective bacteria) helps with digestion, decreases bloating and helps prevent infections.  

Did you know?

"One of the most commonly reported risk factors (of injury in musicians) is sudden increase in duration and intensity of practice sessions such as prep for performance, camp, return to play following vacation." (ZaZa & Farewell, 1997, Kella, 1997, Norris 1993, Chong et al 1989

Though this quote was aimed at musicians it applies to all performance athletes.

For more tips  on preventing injuries, visit us at www.performersadvantage.com

Finding Balance

Deeper Meaning: Inner balance can be found by building a strong foundation-physically, mentally and spiritually.

Another Meaning-(Proprioception):

Movements require the interaction of the mind and body. Information from the ears, eyes, joints, muscles, tendons and joints are linked to (and within) the brain. Your body constantly makes adjustments with every movement you make based on past motions and the current circumstances. When you move while sustaining good alignment, you actually move more efficiently because you require less muscle activity to hold the positions.

Proprioception is a fancy word that basically means your ability to balance. When you have good proprioception it means that you have a good sense of where your body is in space.  With balance training, you can improve the mind body connection and thus improve your proprioception.  Incorporating balance and alignment into your strength and conditioning program will enable you to focus on your performance as your body automatically finds the right positioning.

Test: Stand on one leg with your eyes closed. At the most basic level, you should be able to balance for 30 seconds. If you can, you are ready to move to a new challenge. If you are unable to balance for 30 seconds with your eyes closed, spend just a little bit of time each day working on your balance and you will be amazed how quickly you improve.