how to get a higher spiral?

Question

hi again. like i said i am a figure skater. i can do the splits but my problem is how to get a higer spiral. my spiral is almost to split level but ic an't keep it there. i need tips on my spiral and the swedish BELLIMANN!!! TIP for bellmann first plz

Answer 1

For both, I would work on building up your hip flexor muscles....the muscles that help you hold and stretch your spirals. It not only takes flexibility to perform a beautiful spiral, but also the muscle strength to hold it and get your leg into position -- especially with that heavy skate on your foot! I think a good exercise for this is if you're sitting on the floor with legs out in a V shape, rock back until you're sitting more on your tailbone and your legs are off the ground, still in a V shape. Then on each side, lift each leg up and down as many times or sets as you can without allowing the leg/foot touch the floor. You'll feel it pinching in your hips/butt area (the other leg can be on the ground while you're doing this, but remain rocked back). Keep your toe pointed while doing this exercise. This has helped me with split jumps, Russians, toe touches and scorpions for cheerleading and spirals. Being able to do the splits helps, but when doing the splits, there really isn't that gravity factor -- you're legs are on the ground instead of being held up. Also, practice off ice. While holding the back of a chair, have someone stretch your leg up as high as you can get it in a spiral position and work on holding it after they let go. Add ankle weights to these exercises (off ice) and when you're on the ice, it may seem even easier! Good luck!

Answer 2

As everyone already mentioned, you need the flexibility AND strength in order to do both.

Here is a way my coach had us do for the stength part. Put your leg on a couch arm or table as if you're doing a spiral with something holding up your leg. Have a chair in front of you so you can you hold it with your hands for balance (but try not to "depend" on it). Keep your foot flexed (heel out) instead of pointing the toes (so you don't stress your ankles and knees when doing this exercise). Press your leg DOWN and hold it - as bizarre as that may sound. Keep repeating and hold it longer each time (don't forget to keep pressing!). Make sure your shoulders are down and in your upper body is in good posture too (you almost counter balance the leg by pressing your torso up). It's similar to the 2 person spiral stretch that pinksk8ergal was describing, but you can do this one by yourself.

Once that is "unchallenging", you can move onto higher supports than the couch arm or table. I eventually did it on my piano, then in the doorway - pressing the leg in a full split (and you can use the other side of the doorway to help hold you up instead of a chair).

Hope that helps!

Answer 3

For both moves, what I recommend is putting on one skate (the one that is going in the air.) Then see if you can hold your leg up. Because believe it or not, the skate is like 5 pounds! It wears you down! And just see how long you can hold it. That way you can keep your balance, and improve your position.

I know this is going to sound really weird, but ok get in your split. Now arche your back and extend your arms and imagie your upright in a spiral. Dont jus sit upright in your split. You have to really try to get in your position. Then stand up and do that position. If you cant hold it dont worry. Everyday, do that and see if you can hold it another second.

Answer 4

It sounds like you are flexible enough to able to do your higher spiral/bellman, but what you need to work on it the strength for your hip flexor muscles so that you can hold the position. Some weight lifting machines/off ice training would be helpful in getting the strength needed in those hips so that you can hold the position. Good luck!

Answer 5

Watch TV?

Get off the sofa!!

Get down on the floor and spend your TV time stretching and doing all the stretches and strengthening exercises you can think of and your coach can assign to you!!

I don't know much about the beilmann because we haven't learned it yet but on the spiral: lay on your tummy and lift one or both legs as high as you can and hold them there for just as long as you can. This will build the muscles that hold you leg up there and shortly you will find that you are strong enough to hold you leg there while you skate.

Good luck and keep pulling forward.

Answer 6

Hey!!!
I am a competitive figure skater in intermediate. Bielmanns used to be soooooooooo hard for me, but then i got an exellent spin coach, and they got better because she told me to also lift my body up. ( not just my leg!!!) And for your spiral, instead of trying to lift your leg up, tilt your body down!!!

If you have any more figure skating questions, you can always ask me!!!!! GOOD LUCK!!!!!

~Krissy~

Answer 7

stretch....like do a spiral like you normally would, holding something, and have someone make your leg stay there..

Answer 8

try tucking in your arms more and to point your toes together while you add more force to your toe pick, when your about to go into your spral! good luck! :)

Answer 9

omg thanks so much on asking this question! im stretching whenever i can but now i have really good tips!