# @globalsynchroambassadors on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CZSAOPKLmkD
- **Gondola URL:** https://gondola.cc/posts/30462894-globalsynchroambassadors-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ce13abd5a0.jpg
- **Posted:** 2022-01-28T16:59:34.000+00:00
- **Account Owner:** OneTeamMVMT Global Ambassadors (@globalsynchroambassadors) — https://gondola.cc/globalsynchroambassadors

## Caption

Let’s check in with @ainsley.raye from @crystallettesusa for some tips and exercises on improving your spiral!! ⛸💪
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In order to achieve a high degree spiral on the ice, it is important that you are doing off-ice training as well! Having the ability to hold spirals off-ice will help you stay stable and balanced on the ice. Not only will holding spirals help, but also completing off-ice stretching is important for injury prevention and will aid in executing the highest spiral!
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Off-Ice 👟

Before completing any stretching exercise be sure you are warmed up!
You can warm-up with a quick 3 minute jog to get the blood flowing.

	1️⃣ Hold each stretch demonstrated in the video for 30-45 seconds and repeat as needed.

	2️⃣ Hold your spiral with or without wall support for 1-2 minutes. Adding 2-5 pound ankle weights will create more of a challenege! You can also pulse the leg that is up for 15 second intervals, pulse for 15 seconds then hold for 15 seconds & repeat. 

	3️⃣ Flip a Bosu ball upside down and challenge yourself to hold a spiral while balancing as long as you can, repeat this one 3-5 times. 

On-Ice ⛸

Before completing the drills stretch your spirals at the boards and take a few laps around the ice. 

	1️⃣ Gather speed and start with your leg striaght out in front of you, bring your leg around to the side and continue the movement all the way up into a spiral position. You should repeat this 3-5 times on each leg and hold as long as possible!

	2️⃣ Start on a circle and get as much speed as you can, hold a spiral around the circle until you have no speed left. Repeat this exercise on inside and outside edge spirals on both legs. Try this at least 2 times each way.

	3️⃣ Practice a change edge spiral on your own and then with a partner 🤩
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#OneTeamMVMT #syncho #skating #synchronizedskating #synchroskating #spiral #flexability #howto #educational

## Stats

- **Views:** 3,968
- **Likes:** 493
- **Shares:** 0
- **Comments:** 6

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| OneTeamMVMT Global Ambassadors | @globalsynchroambassadors | https://gondola.cc/globalsynchroambassadors | Non-Profit Organization |
| Makenna Leik | @makennaleik | https://gondola.cc/makennaleik | Social Media Specialist |

## Tags

flexability, synchronizedskating, synchroskating, howto, educational, syncho, spiral, oneteammvmt, skating

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