3 Essential Exercises for Figure Skaters

Alexandra Trusova © Pinterest

A proper warm-up is crucial for preventing injuries, enhancing flexibility, and maximizing performance on the ice. Here are three essential exercises to incorporate into your pre-skate routine:

1. Dynamic Stretches: Unleash Your Potential

Dynamic stretches involve active movements that mimic the motions used in figure skating. These exercises elevate your heart rate, increase blood flow to your muscles, and improve flexibility and coordination.

• Leg swings: Stand with feet shoulder-width apart and swing one leg forward and back, then side to side. Repeat with the other leg.
• Arm circles: Rotate your arms forward and backward in large circles, gradually increasing the speed.
• High knees: Run in place, bringing your knees up towards your chest.
• Butt kicks: Run in place, bringing your heels towards your glutes.

2. Core Activation: Find Your Center

A strong core is essential for balance, power, and stability on the ice. Engaging your core muscles before skating helps prevent injuries and improves your overall performance.

• Plank: Hold your body in a straight line, supported by your forearms and toes. Engage your core muscles to prevent sagging.
• Crunches: Lie on your back with knees bent and feet flat on the floor. Bring your upper body towards your knees,focusing on controlled movements.
• Russian twists: Sit with your knees bent and feet flat on the floor. Lean back slightly, engaging your core, and twist your torso from side to side.

3. Skating-Specific Drills: Get Into the Zone

Transitioning from off-ice to on-ice is smoother when you incorporate skating-specific drills into your warm-up:

• Crossovers: Practice crossovers at low speed, focusing on proper technique and edge control.
• Forward and backward glides: Glide forward and backward on both inside and outside edges, building momentum and muscle memory.
• Simple jumps and turns: Start with basic jumps like waltz jumps and salchows, gradually increasing difficulty as your muscles warm up.

Remember:

• Warm-up gradually, increasing the intensity as your body temperature rises.
• Listen to your body and adjust the duration of your warm-up based on the intensity of your training session.
• Incorporate variety into your warm-up routine to prevent boredom and target different muscle groups.

By following these guidelines and incorporating these exercises into your pre-skate routine, you’ll be well-prepared to conquer the ice and achieve your figure skating goals.