Resisting Social Media “Challenges” (or how to mindfully monitor your training) By Annette T. Thomas

As we scroll, it’s good to keep in mind that most exercise gurus on social media are looking for “likes” and more importantly - customers. Naturally, impressive “wow factor” exercises draw attention the fastest – but they are also (obviously) the most challenging to do. ALL athletes including skaters and dancers love the challenge of trying hard things because it IS a challenge - it’s built into our mentality – the fun of trying something new and EXTREME. But technically, most of us are not ready for it and before you know it we’ve pulled something and might even be “out of commission” for a while because of it. Accurate assessment of where you are technically and physically is an absolutely MUST.

As coaches and movement instructors of skaters, how can we help to educate our students that, while it is fun and inspiring to see these high-level exercises there is a PROCESS to getting there without injury.

 I could name so many things I’ve seen lately but, for instance - the world has gone crazy with "things you can do with yoga blocks" - a few specifically where you lower the heel below the level of the block surface “for a stretch”. And while these exercises look fun and truly ARE a challenge, let's not forget that most skaters (and dancers) need to learn how to stand and balance just on the floor first - planting the ball of the foot FIRMLY into the floor without wobbling the ankle, while performing SLOW MULTI-PLANAR MOVEMENTS.

REMEMBER that strength and stretch need to develop simultaneously for reduced risk of injury (fact!)

A progression could look something like this:

With an eye to good whole body alignment - tailbone down and well aligned knee tracking (middle of the patella tracking over the middle to of the supporting foot)

1-) Demi-pliés and relevés in parallel facing the barre (and repeat in the centre)

2-) Demi-pliés and relevés on ONE foot facing the barre (and repeat in the centre

3-) Demi-pliés and relevés on ONE foot with the free leg at 45 degrees to the front, then side then to the back. (and in repeat the centre)

4-) Repeat the above 2 exercises with eyes close, then repeat with head and eyes aimed in varying directions both at the barre and in the centre.

After a few weeks of consistent work - THEN try the yoga block “challenge” being very careful in how far you allow your heel to go below the surface of the yoga block as it can cause injuries to the many small bones of the foot. Skaters’ feet in particular are NOT strong so lowering the heel below the level of the yoga block can destabilize the arches.

Another one is STRETCHING and FLEXIBILITY!

NOTE: PLEASE stop asking for "advice" from random people online - especially when it comes to BODY IMBALANCES AND STRETCHING!

Even the very young can damage themselves with over stretching.

• if you tear a muscle near a growth plate it can lead to bone anomalies.

• If you don't warm up properly you will tear muscle fiber.

• If you Don't stretch with a completely well aligned WHOLE BODY it will be counter productive

• if you over stretch you will loosen our joints

• If you "spot stretch" - you will become imbalanced elsewhere in the body

• If you stretch without equally strengthening the same areas you will end up with injuries.

I encourage coaches and teachers to ask your students what they’ve seen on social media that they would like to try and FIRST, study it with them, do research if necessary (or teach them how to do the research if they are older or adult skaters) and walk through the process with them. This way they can STILL get excited and inspired by social media ”challenges” but be mindful that Rome wasn’t built in a day.

Being realistic about one’s training will greatly improve the details of awareness as well as reducing risk of injuries as Madeline Stammen (Cirque du Soleil star, coach extraordinaire and my daughter in law) says: “Focus on your chapter 1 not someone else’s’ chapter 20”!

Happy Coaching and Teaching!

   Best Always,

   Annette T. Thomas

Copyright 2026 Annette T Thomas Prime Radiant Press and Ballet for Figure Skaters All rights reserved