The Pillars

The 12 Pillars:

• Agility - changing directions quickly with control. In skating we constantly turn forwards, backwards, clockwise, and counter-clockwise. Can train with ladder drills.

• Alignment & Posture - Head up, open shoulders over the hips, back straight, weight balanced over the feet.

• Artistry - creative skill and ability in performance. Can train through different styles of dance.

• Balance - even distribution of weight to remain upright and steady. Can train off-ice by holding positions, then adding a foam pad or balance disc once stable, single-leg balance, and adding arm/leg movement.

• Coordination - using different body parts together smoothly and effectively. Train with exercises that involve movement of different body parts at the same time

• Core strength - trunk stability is vital. Can train with exercises involving little to no spine movement, then increase difficulty by adding more movement or resistance.

• Endurance - sustained prolonged activity. Can train with cardio, interval training, supersets and dropsets, pyramids, and AMRAPs.

• Flexibility - normal extensibility of tissues that allow full range of motion. Stretching teaches our central nervous system to control progressively larger range of motions and teaches tissue to increase capacity to prevent injury.

• Mobility - how to control range of motion. Work on ROM and strength at the same time.

• Power - exerting strength quickly. Work on stabilizer muscles first then add jumping drills with tape, cones, and boxes.

• Speed - rate of movement. SAQ (speed agility quickness) exercises will help with reaction time.

• Strength - the ability to produce force. Start with bodyweight, then gradually add a band or weight for resistance.