 Figure Skater Executing a Spiral Variation In last week’s blog I discussed the need for direction in our skating and explained why the common practice of setting SMART goals often doesn’t work for skaters. Without direction, we feel like we are skating in circles, getting nothing accomplished, even while working very hard. It is very frustrating! I’m from Kentucky, so I like to compare it to a thoroughbred–you can be the fastest horse in the world, but if you aren’t trained to run around the track, you can’t run the race. But SMART goals, by far the most common type of goal-setting used, can be harmful for skaters, who are often already highly focused and obsessive, and who thrive on the external validation of achievement. In my experience, the black and white nature of SMART goals creates a lot of anxiety in our already anxious modern beings. If you haven’t read that post, you can find it here. Instead of setting SMART goals, I encourage skaters to set intentions. By definition, an intention is a plan to think and act in a certain way, preferably in alignment with a greater principle or purpose. It involves staying focused and mindful in the present moment, rather than on the future or the past. Since an intention focuses on the present, it comes from the idea that we are already whole because we are all of a divine nature. The idea is that our intended action or thought is already within us… our purpose is to practice bringing it to light simply by getting to work. As always, the practice IS the path. What is a Good Intention for Skaters?In yoga, an intention is also called a Sankalpa, which can also be translated as a resolve or a vow to be upheld above all others.
This doesn’t mean that we forget all our other obligations and become single-minded to the point of obsessiveness (remember–we are trying to leave behind the obsessiveness of SMART goals). It means that we will be resolved to have one mindset or one purpose for each practice or period of practice–whether that period is a season, a month, a week, a day, or an hour. If you really have one quality you want to cultivate in your life, maybe your intention is one word for a season at a time. An example of this is how I choose a word of the year instead of choosing a list of resolutions–abundance, love, courage, flexibility, etc. Then I try to make sure my thoughts, choices, and actions are in alignment with this word. If you practice for many hours a day, you may have one purpose for each session. It can be a word–maybe you choose one of the yamas–or a positive statement or affirmation, such as “I use my breath to stay calm when I run into traffic during my program,” or “I am aware of my self-talk.” You can even make a positive statement about an element you really want to develop–i.e. I easily execute 9 revolutions on a forward camel spin. On your first session, you can focus on program run-throughs and all that entails, and on the next session, you focus on exercises for the camel spin.
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 Female Figure Skater in an Opening Pose For the past several years I have really struggled with focus. I was miserable–my brain darting between tasks, unable to focus on any one thing for more than a few seconds at a time.
During the act of teaching things felt fine–it’s naturally faster paced–but sitting to work at a computer for my other job, for writing, or for planning was challenging in a way it never had been. Even though I rarely eat processed foods, aim to get enough sleep, practice meditation, exercise, and drink enough water, I just… couldn’t. be. efficient. I knew something was off, but I still felt like a failure. Then, I read somewhere that “systems will beat hard work and talent every time”. And I realized that I wasn’t failing, but I certainly was spinning my wheels. I think it’s safe to say that, in 2023, the vast majority of humans struggle with focus. It’s impossible to process information as quickly as technology throws it at us. We can’t keep up with our obligations because our brains simply haven’t evolved as quickly as society demands them to. Add in processed foods, lack of sleep, the chaos of the world, and the frenetic pace of achievement we are compelled to follow, and our brains are in crisis. I needed a system and tools to help me dedicate time to do the work that really mattered most – like writing these blogs for the skating world – and to block out distractions. So, I went to work finding tools to help streamline my processes and started practicing their implementation, and I plugged in breaks throughout my day to allow my brain to reset in between tasks. This process has reminded me so much of skating. We’ve all seen skaters spin their wheels on the ice–they get so bogged down with what needs to be done that they move from one thing to the next with no focused effort to make any improvement. Or even worse, they fail to do anything because deciding where to begin is too difficult! In getting to work, it’s all about using your energy in the right way - Brahmacharya. (A few weeks ago I wrote about the yamas - a code of conduct presented to us in the 8 limbs of yoga… Brahmacharya is one of the yamas. You can read more about it here.) Coaches know this, parents know this, and deep down, skaters know it, too. But for it to click and to get a system in place can be very challenging. Enter the SMART goal. 3/18/2023 1 Comment Failing a Figure Skating Test Yogi Tea reminds us to celebrate both our successes and failures I wish I had failed more as a skater.
Of course, I experienced minor failures every day in practice as I worked to achieve new skills, but not until the end of my career did I fail a test. Most things in skating can only be really learned by doing, and sometimes things don’t really click until you start to learn something even harder. Take jumping, for example. At some point, in order to begin learning a double jump, you have to say that the single is good enough. You continue to work on the single, but you can move on. However, I used to get so angry at myself for making mistakes in practice and needed my skills to be so perfect, that I wouldn’t allow myself to move on to learn new things. I was so terrified of making mistakes, that I stunted my progress and robbed myself of the joy of achievement. Instead, I turned achievement into obligation and a requirement for proving my worth as a human. We can go more in-depth about the pitfalls of perfectionism in a later post, but I will say that the best skaters are the ones who take risks and don’t let failure stop them from trying. They are the ones that can hustle and skate with abandon and really push their limits. So why, then, as a society, do we only celebrate our successes?  Young skaters practicing yoga Whether you are focused on athletic achievement or life lessons, creating a safe space is crucial for the well-being of everyone involved.
As a skater, I trained in environments that, from the outside, appeared healthy and safe. There was no physical or sexual abuse that I am aware of, and there was none of the heinous screaming and name-calling that still exists in many rinks. However, when I was younger, my coaches behaved like mean girls in club politics and created ugly rivalries where there should have been collegiality and friendship. Later, at a different facility, my peers had weekly weigh-ins, and I was applauded and revered for drastic weight loss that led me down a decades-long path of eating disorders. In yet another facility, I was made to feel like an imposter–just a “tester” among those actively competing. As a coach, I have always tried very hard not to repeat the mistakes of my teachers. Most of them were good-hearted with good intentions, even if they were often blinded by their own competitive nature and their own past wounds and teachings. So, without a good model in my background, I repeated some of the same mistakes. Pushed kids when they didn’t need to be pushed, compared skaters to one another when I shouldn’t have, offered dietary advice without being a licensed dietitian and tried to convince a skater to stay in the sport when what she really, really wanted was to be done. For many years I coached in an environment that closely followed Safesport guidelines. Yet, it didn’t feel healthy and was arguably quite harmful to me and many others. Playing favorites, forming cliques, ignoring skaters who need extra emotional support, and politicking amongst coaches are surefire ways to ruin a healthy, collegial environment. While Safesport and SkateSafe attempt to prevent and prosecute the most egregious acts of abuse in our sport, they fall short in many ways, especially in instances of emotional abuse. Their shortcomings are beyond the scope of the post, so I will simply say that I believe we need good models of conduct and spirit that go deeper than US Figure Skating’s Code of Conduct and the PSA’s professional standards.  A space for practicing yoga at home As a figure skater, beginning a yoga practice–or starting to “do yoga” –can be overwhelming. There is so much information online it’s hard to know who to trust and where to look.
Besides, society presents this image of yoga as bubbly young athletes sweating in Lululemon doing crazy poses. The franchise yoga business in many cities has perpetuated this myth. Sure, some yogis are very flexible, even hypermobile, but most of us aren’t. The reality is that all figure skaters already have some experience with the foundations of yoga, whether they know it or not. Spirals, catch spirals, lunges, Biellmanns, split jumps, layback spins, etc. Many of the movements and movement patterns we use in skating are very similar to those of yoga, as is the overall focus on balance, strength, and flexibility. In fact, I was drawn to yoga because when I practiced, it was the first time I felt like my body could move in a somewhat similar, yet more gentle, way than skating, and the first time ever I felt like I could synchronize my breath with my movement. And that was the most powerful tool I had ever experienced. The additional reality is that yoga has something to offer every single skater. In a post a few weeks ago I even talked about how the foundations of yoga - Patanjali’s 8 limbs - relate to the skating journey. In short, I broke down the foundational journey of yoga to show how it parallels some aspects of the figure skating journey:
So back to the original question… where does a skater go to begin “doing yoga”?  Young Figure Skater Falls During Performance We have all faced nerves and felt anxious before a skating test or competition, right?
Sweaty palms, racing heart, nausea, jittery legs, shaking from the cold yet dripping sweat, forgetting your steps, feeling like your head is floating above your body, maybe your coach even sounds like Charlie Brown’s teacher—wah wah wah. When I was a young competitor, I would yawn excessively and tell myself, “I’m not nervous! Look how relaxed I am.” 😅 I didn’t know that I was experiencing performance anxiety, and my coaches didn’t have any words of advice for me. In fact, I was too embarrassed even to admit that I was nervous. In the 80’s and 90’s, performance anxiety was considered a sign of weakness. Either you could handle the stress, or you couldn’t. If you could, you won. If you couldn’t, you “bombed”. And "Sports Psychology" was only for the elite of the elite. So, instead of recognizing my nerves, I internalized the bad skates and told myself, “I’m just not as good as the other skaters.” As a result, I tried to work harder by beating myself up more in practice. Sound familiar? 2/9/2023 0 Comments The Best Recovery Tip for Figure Skaters - Legs up the Wall Pose (Viparita karani)Sometimes in figure skating, it’s true that we have to practice more and work harder, not just smarter.
And when we do, we need to rest even harder. It’s no secret that our modern society is full of sleep-deprived beings wandering about, operating heavy machinery, putting ourselves on the hook for high performance, and trying to be pleasant to others. Have you ever tried to be nice to a driver who cuts you off when you have only slept for five hours three nights in a row? 😂 Or when someone in your house mouths off to you again? Chronic stress and sleep deprivation are huge factors in illness and injury, and even bigger predictors for burnout. According to most studies, adolescent athletes need at least 9-10 hours of sleep a night. That’s almost impossible for the student-athlete to achieve! Older elite athletes can get by with a little less, but the reality is that most athletes are operating on a sleep deficit. You can read some of the studies here. Factor in stress, electronics use, caffeine, medications, and poor sleep hygiene, and you end up with a scenario that, even if you have 10 available hours to sleep, you can’t be productive in rest and recovery. What to do, then? As a yoga teacher, I’ll tell you that this is where yoga, particularly restorative yoga, comes into play–in helping our rest time be truly restful. The Role of the Cognitive Triangle in Figure Skating Self-Talk Solo dancer performing a twizzle The Cognitive Triangle is the foundation of Cognitive Behavioral Therapy (CBT) and is used to treat many mental health issues. It is well-researched and documented and very widely applied to performance related therapies, and as such, is particularly relevant in sports psychology and figure skating performance. Basically, the cognitive triangle diagrams the relationship between our thoughts, feelings, and actions. We have a thought or a belief, which produces a feeling, which leads to anaction or a habit. Then that action or habit produces additional feelings and thoughts, thus continuing the cognitive cycle. In my last blog post I discussed how the Cognitive Triangle is key to our ability to control our actions, our reactions to our environment, and ultimately to our happiness. I am not a therapist or licensed social worker, even though I sometimes wish I were. When I was a young coach, I felt completely unprepared to guide my skaters through the negative thought cycles that often sabotaged their goals and happiness. All I had to advise them with was my sincere emotional investment in their well-being coupled with my own ADHD and anxiety fueled overdrive. Later, after many years of personal therapy and study, I became aware of what I called the Positive Thought Cycle and began applying it to my own life. It didn’t take long for me to appreciate the ability we have as humans to intervene in our own thought processes in order to change our behaviors. Competitiveness in Youth Sports Photo by kaleb tapp on Unsplash Do a quick search of “toxic culture in youth sports” and you’ll find lots of good articles, like this one from US News and World Report.
Our modern society that promotes growth and achievement at all costs continues to push its unhealthy competitive values onto our kids. Not only do we see this in academic settings, but also in social settings and even more so in youth sports, including figure skating. Just as weight bearing exercise makes our bones stronger, so does a small amount of competition strengthen character. Too much stress, though, and both our bones and souls can end up broken. Healthy competition fosters creativity and excitement, teaches grit, and can boost confidence. But when the pressure is so high that parents, coaches, and athletes focus on achievement and winning over fostering true friendships, loving the game, and enjoying the growth process, then everyone loses—most of all, our kids. This is not new information. Especially since COVID, athletes and coaches have been speaking out about the harms of toxic competitive culture on our mental and physical health. Nevertheless, the problem is as rampant as ever. Just this week a football coach friend posted a picture of national basketball rankings for 4th graders. And today I saw this article about nationally ranked 2nd grade twins and their personal brand as basketball stars. What does this have to do with figure skating? Figure skating was a trailblazer of the current youth sports industry. Most of its biggest female stars throughout history have been young teenagers. 3-time Olympic champ and 10-time world champ Sonja Henie competed in her first Olympics at age 11 in 1924 and won her first Olympics at age 15 in 1928. And while figure skating no longer holds “national championships” for skaters at the developmental levels of Juvenile and Intermediate, it still ranks skaters by posting their competition scores highest to lowest. All skaters in a national series—Excel, Solo Dance, and National Qualifying Series—are ranked in this way. Some are as young as 7 and 8 years old. National events in figure skating—where certain regions have fewer rinks and lower numbers of participation—are important for the development of our sport, so I’m not arguing that the series rankings should be abolished. If there is a qualifying event or series, then transparency is absolutely crucial to the integrity of our sport. It’s what parents, coaches, and skater do with the ranking information that matters. 7/23/2022 1 Comment Off-Ice Exercises for Figure Skaters To Improve Stamina And Help You Breathe EasyThe Secret to Being a Good Figure Skater Practicing Conscious Diaphragmatic Breathing While Standing It’s no secret that to be a good figure skater you must be a good athlete. And to be the best kind of athlete in any sport, you must include strength and agility, cardiovascular, plyometric, flexibility, psychological, and even dance training. For a great summary of some of the athletic demands of the sport, you can visit this video on the Olympic channel.
Many elite level athletes also include yoga in their conditioning regimen. In fact, Professional teams such as the USA Women’s Soccer team, the NFL’s Seattle Seahawks, the NBA’s San Antonio Spurs, and the New Zealand All-Blacks, among others, have mandatory team yoga practice. Lebron James credits his yoga practice for helping the health and longevity of his career. Individual Olympians, such as Olympic figure skaters Evan Lysacek and Madison Hubbell have both been very open about their yoga practice and how much it has helped their mindset and performance. For some reason, though, many skaters and coaches think of yoga purely as flexibility training and only want teachers to work on the fun, deep, Instagram photo worthy poses. On the flip side, they think of yoga as a rest period for low impact days. Yes, yoga asana (the physical practice) can help figure skaters with flexibility, strength, and balance, and it can be a gentle practice for rest days, but it is so much more than that. Have you ever thought of yoga as off-ice endurance training for figure skaters? |
Author // the skating yogiMy name is Sarah Neal. I have been immersed in the world of figure skating for over four decades. I have seen firsthand the abuse that happens at the higher levels of our sport and experienced how that trickles down into unhealthy training practices and habits at the grassroots. I have seen this play out in the operations of the very institutions that control our sport. Whether for a profession or hobby, pursuing skating should be a joyful, rewarding process, an opportunity for athletic and personal growth, and a place to build lasting friendships. Archives
March 2024
CategoriesAll Athlete Well Being Athlete Well-Being Deep Connections Embodied Movement And Meditation Practices Life After Competition Mindful Living |
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