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Sport nutrition for young athletes

Proper nutrition is vital for child and adolescent athletes to attain proper growth and perform optimally in sports. Young athletes need to learn what foods are good for energy, when to eat certain foods, how to eat during an event, and when and what to eat to replenish after activity. A well-balanced diet containing appropriate amounts of macronutrients (protein, carbohydrates and fat) and micronutrients (vitamins and minerals) is essential to provide enough energy for growth and activity. Fluids are also essential for hydration to support growth and athletic performance.

  • Energy requirements
  • Macronutrients
  • Micronutrients
  • Fluids
  • Recovery foods
  • Meal planning
  • Reaching the finish line

Complete information is provided in the following document.* Sport nutrition for young athletes | Canadian Paediatric Society.pdf

*Copyright permission has been obtained from the Canadian Paediatric Society.

Physical preparation in Figure Skating

When watching a figure skater perform their movements on ice we cannot imagine how much power and strength is required. It is a sport which requires both grace and strength. Off-ice training which focuses on building core strength, cardiovascular and flexibility complement the on ice training which focuses on the technical training.

A figure skating must be able to:

  • Jump - land jumps
  • Spins
  • Footwork
  • Spirals
  • Movement (stroking, glide, speed)
  • Artistic

Required qualities:


Muscular Power

Core strength

  • upper body strength 
  • abdominal: maintain air position and at landing
  • strengh of landing leg
  • Core strength to hold positions
  • Spacial position: ability to know where the body is relative to the rotation
  • Muscular strength required for spin jumps
  • General flexibility
  • Agility
  • Coordination
  • Muscular power: 1 foot pushes
  • Muscular endurance
  • Muscular power
  • Muscular endurance
  • Maximum Aerobic Power
  • Flexibility
  • Flexibility : Back, legs, shoulders
  • Muscular strength to maintain positions
  • General flexibility
  • Muscular strength required to hold positions
  • Coordination

Off-ice training must be included in the training program from the beginning of the training year.Prévoir l'entraînement hors-glace dès le début de l'année. 

Ensure that during competition periods, the athlete "maintains" the acquired physical abilities acquired during previous training periods.

Our club is a non-profit organization run by volunteers who ensure the club is managed in accordance with the regulations and policies of Skate Canada
You are responsible to provide copies of all updated information via email ( 48 houres BEFORE registration:
  • Borough issued documents for Low-income families wishing to benefit from a discount. (Fall-Winter session only)
The Saint Laurent issued Carte Loisirs is mandatory for the creation and update of any skater account. The Saint Laurent borough carte loisir system is not linked to the club registration system. Parents must submit a copy of any update to the club a minimum of 48 hours prior to the registration. Registrations which have been completed without providing the mandatory documents and a confirmation of the account update will not receive the associated discounts. In accordance with the borough policies, no adjustments will be issued once the registration has been finalized by the account holder.