How Long Should Your Figure Skating Warm-Up Be?

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Before you even think about attempting a triple axel or perfecting your layback spin, a proper warm-up is absolutely crucial for figure skaters. It’s not just about preventing injuries; it’s about optimizing your performance and making the most of your practice time. Rushing into complex routines with cold muscles is a recipe for disaster. So, how much time should you dedicate to warming up? The sweet spot is generally between 15-20 minutes, allowing your body to gradually transition from rest to peak performance.

A well-structured warm-up should consist of two main phases: general body activation and sport-specific movements. The first phase, lasting about 5-10 minutes, focuses on raising your core body temperature and increasing blood flow to your muscles. This can involve light cardio, such as jogging around the rink, jumping jacks, or high knees. Dynamic stretches, like arm circles, leg swings, and torso twists, are also beneficial during this phase. The goal is to get your body moving and prepare it for more intense activity.

The second phase, also lasting about 5-10 minutes, transitions to sport-specific movements that mimic the actions you’ll be performing in your skating routine. This could include practicing basic jumps and spins on the ice, focusing on proper technique and landing softly. You can also incorporate some edge work and turns to activate the specific muscles and balance required for your program. The key is to gradually increase the intensity and complexity of these movements, preparing your body for the demands of your practice session.

A proper warm-up is an investment in your skating success. It not only reduces the risk of injury by increasing muscle flexibility and blood flow but also enhances your performance by improving coordination, balance, and power. By dedicating 15-20 minutes to a well-structured warm-up, you’ll set yourself up for a more productive and enjoyable practice session, allowing you to achieve your skating goals safely and effectively. So, before you lace up those skates and hit the ice, remember the importance of priming your body for peak performance.

By Vitalina Andrushchenko, Staff Writer