Sit Spin: How to strengthen the muscles? Tips for the spin?

Question

Okay so im a really bad spinner, im better at jumps. But for my comp i need two sit spins! i have a month left to get it! its okay, its just not that low. I noticed how much better it got once i began practicing the shoot the duck position every night. But i was wondering if there are any other things i can do to strengthen those muscles, because then same thing gets kinds of repetitive after a while, id like to mix it up sometimes! Also, any other tips to geta a really nice, low, clean sit spin.. thanks!! =)

Answer 1

Practice going up/down repetitively on ice and off ice. This worked really well for me. Also, if you can, do shoot-the-ducks, on ice, and try to get back up, those help a lot too. Remember, if you practice these motions, your leg muscle WILL become stronger over time. Good Luck!!!!!!!!!!!!! The way to get it lower, is to gradually get lower and lower, and push yourself. Trust me, one day I was doing my sit spin, and I went down, all because of practice. Also, remember to be centered before you start to go too low. Just keep trying to get more lower and lower every time, and the hard work will pay off. You could also try getting leg weights, I also use those. I Hope That These Methods Help To Improve Your Skating!!!!!!!!!!

Answer 2

i find doing lunges with weights (really helps!), cycling and practicing teapots/shoot the ducks off and on ice has helped a lot.

in the actual spin, until you have the strenght to get down and up without assistance, put your left hand on your left knee with your elbow turned out just to give you some extra support. that way you can push your self back up, eventually you'll get so used to it you wont need to do this.

good luck and happy skating!

Answer 3

You can strengthen your leg muscles and improve your sit spin by going only as low as you can go comfortably, then slowing coming back up, going down again, etc.  If you try to go too low, you'll fall over, but this will strengthen your legs so that you'll be able to go lower.

I hope that helps.

Answer 4

I would suggest doing squats. If you focus on one leg at a time you'll get a similar muscle isolation to that of the sit spin. Just keep practicing though. Practice is the best thing to get your spin better.

Answer 5

just try to go as low as you can w/out falling and getting back up- i did it and got all the way as low as you can go w/out your butt touching the ground

Answer 6

If I remember correctly, I think I got my sit spin all the way down by just doing them over and over, and instead of worrying about getting up, I concentrated more on my posture in the spin.  I worked harder on keeping my back straight, free leg out straight and not dropping either shoulder or hip....if I fell, oh well.  At that point, falling didn't matter....I even tell my skaters now who are learning sit spins...I'd rather see them fall and have a good low position than have a so-so position and come out of the spin -- until they get more of the hang of it.  Eventually it just got easier and easier to sit down and get back up again.  Keep doing your shoot the ducks....those do help a lot.

Answer 7

If you want to get your sit spin low, you have to be fearless and fall a couple of times. If you fall you know how low to go and how low you should be.

Also continue with your shoot the ducks but try going down into the shoot the duck and get back up on one foot. The reason for that is because in your spin its the same way.

I learned this in gym class but it really does help. Sit against the wall and do your sit spin position.

Also try squatting off ice every night.

Good Luck

Answer 8

You need to strengthen your theigh, or the top of your legs. Let yourself fall, it is ok, that way, you learn how it feels to be down there in that position. Memorize the feeling.  My trainer says to do bend knees multiple times, hold and strengthen your core. That will help you keep your balace in the spin. Do crunches, sit ups, and learn how to balace on a ball on your knees. I guess that kinda helps. WHat level are you in anyway?

Answer 9

Really, really try and strengthen your knees. I would suggest running on the treadmill or using a bicycle. Try just balancing for a long time in a sit spin position off the ice, that really works.