In this article you will learn specific tips on how skaters can improve their skating skills by making a few changes in their practice habits. Many skaters already work hard. A few adjustments can help them to work smarter and reap more benefit from their work.
These tips work with any skill you would like to improve quickly, from moves in the field to jumps and competition programs.
Here is the question from a skater’s parent:
Do you have any podcasts or articles that would help with moves in the field tests? My daughter struggles with moves tests. She just tried intermediate moves for the second time and didn’t pass. She is very dedicated and works so hard.
In the U.S. skaters must take and pass a series of field moves tests in order to advance to the next competitive freeskate level.
Preparing for these skating tests is similar to the way I teach skaters to practice efficiently with all their skills.
Repetition
Repetition is key when practicing for a moves test or a competition program. In order to perform under pressure, you must be able to skate your skills automatically.
Smooth and accurate execution of a pattern happens when you have repeated them enough that they are in your motor memory. This allows you to know them so well that you can do them “with your eyes closed.”
Every repetition of a movement we make causes neural pathways to form and strengthen.
Mindful Practice
Many skaters feel that endless repetition of drills and exercises are boring.
A skater can waste time “doing” the repetitions over and over without paying attention to the details.
Remember motor memory?
The best way to strengthen the movement pattern in your memory is to fire the circuit (do the movement), fix any mistakes and fire it again.
You want to send precise signals through your circuit to build accurate, stronger, faster and more fluid movements.
Simplify
Break it down, then build it back up
If you have trouble spots, practice them in isolation until they have improved, then build the pattern back up again.
Here is one way you can practice if you want to improve your mastery over moves patterns before a test.
Take each pattern and run it 3-5 times with focus on different aspects:
- Technique, slowing down for accuracy
- Fix mistakes, then run at regular speed.
- Flow, speed and power
- Artistry-head up, posture, arm positions, body language, expression
If you have limited time, you can practice 1-2 patterns a day this way, and rotate through them during the week.
In the meantime, continue to do each pattern every day with mindfulness and make sure you repeat them 2-3 times.
Preparing for the Test and Testing
Eli Manning, Quarterback of two superbowl champions was once asked, “Is handling pressure in your genes?”
Manning replied, “No, it’s because I practiced the plays thousands of times in all different scenarios. In pressure situations, I never think of failing, I think of all the past times I have succeeded.”
When you are ready to increase the pressure, create “mock test” situations.
Skate in your test outfit, just like you would a competition exhibition or simulation.
All of your repetitions will pay off. You will be able to execute your patterns without thinking.
Tips for Test Day:
Focus on what you can control.
You can control your attention, your focus and how you skate.
What the judges are doing, how they score you, the outcome of the test is not under your control. No amount of worry or speculation will change that. Save your energy.
While the judges are writing, stay focused on yourself and what your next task is. It is tempting to allow your mind to travel to what is happening on the other side of the boards. “Why are they taking so long?” “What if I blew it and have to take the test again?”
Stay in the moment
Once you finish the pattern, remove it from your awareness.
If you made a mistake or were wobbly on something, flush it down the toilet.
Worrying of stressing about the past will not help you execute the next pattern.
Think of yourself as a horse with blinders on looking at a conveyor belt. What is in front of you right now is the only thing you focus on whether it is a pattern or an in between breather time.
While you are waiting for the signal to start your next pattern, keep your focus on yourself.
Think of this as a “breather” time rather than “waiting for the judges to score me” time.
Keep Your Mind on the Right Stuff
If you have failed a test in the past, take an honest look at where you are at this point in time since that day. If you have practiced and worked to address your weaknesses, then you are a better skater than you were.
Remember the purpose of a test is to motivate you to become a better skater. If you passed without mastering the skills needed at a level, you will be at a disadvantage at future levels because your skills are not solid.
Failure is your friend. It is a strong mentor. Failure is a powerful learning tool that will show you how to get it right. When you get it right, you will remember how to do it right more strongly than if you never failed in the first place.
Failure is a shortcut to intense and strong learning. It is a part of skating; it is essential in the life of every successful champion and world-class human being on the planet.
Embrace failure, learn from it and move forward knowing that failure has got your back. It won’t let you stay stuck as long as you pay attention to its lessons.
When you understand that failure can lead to even stronger skills, you can put aside your worry about being perfect. With that release of tension, you will allow yourself to skate even better.
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To build a strong mental game you need to eliminate your stinkin’ thinkin’ and think only in ways that help you succeed. You need to do this consistently, every day, on and off the ice. Over time this mindset will become the only way you think. Start changing your mind now! Download “Confidence Myth Busters,” a complimentary eBook for a jump start!