Why Off-Rink Practice is Essential for Figure Roller Skaters: Tips from the Pros

Madalena Costa © Pinterest

For figure roller skaters, the rink is where artistry and precision shine, but the path to mastery begins off the rink. Off-rink practice is a cornerstone of success in this demanding sport, which blends the grace of figure skating with the technical challenges of roller skates. Whether you’re perfecting spins, jumps, or intricate footwork, training away from the rink builds the strength, balance, and mental focus needed to elevate your performance. Drawing on insights from renowned figure roller skaters and the science behind the sport, this article explores why off-rink practice is non-negotiable and offers actionable tips to help you soar.

The Case for Off-Rink Practice

Unlike ice skating, where blades glide with minimal friction, roller skating demands more power due to the resistance of wheels on wood or concrete. Artistic roller skating, with its spins, jumps, and figures, requires exceptional control, as the heavier skates—often quad or inline—make movements like Axels or Lutzes more physically taxing. Off-rink practice addresses these unique challenges by:

1. Building Muscle Memory and Strength: Spins and jumps rely on angular momentum and core stability. Off-rink drills reinforce the muscle memory needed for precise movements, like pulling arms in to increase spin speed, a principle rooted in physics. Strengthening core, glutes, and legs off the rink prepares skaters for the explosive power required for tricks.
2. Enhancing Balance and Coordination: Roller skates lack the deep edges of ice blades, making balance critical. Off-rink exercises improve proprioception, helping skaters maintain control during complex footwork or landings. This is especially vital for figures, where tracing circles demands pinpoint accuracy.
3. Reducing Injury Risk: Regular off-rink conditioning strengthens joints and muscles, mitigating the strain of repetitive jumps and spins. Protective gear, like knee pads, is standard on the rink, but off-rink flexibility and strength training prevent overuse injuries.
4. Maximizing Rink Time: Rink access can be limited, especially for skaters far from dedicated facilities. Off-rink practice allows you to hone skills at home, in a garage, or on a smooth pavement, ensuring every rink session focuses on performance rather than basics.
5. Boosting Mental Resilience: The discipline of off-rink practice fosters mental toughness, crucial for competition. Skaters like Guillermo Gomez, a two-time European Champion, credit consistent off-rink work for their ability to execute high-pressure moves like record-breaking spins.

As one Reddit user noted, “Figures are not easy. I work up a sweat every time I practice them,” highlighting the physical and mental demands that off-rink training helps conquer. For skaters transitioning from ice to roller, like Tara Lipinski or Brian Boitano, off-rink practice bridges the gap, adapting ice-honed skills to the unique dynamics of wheels.

Tips from Famous Figure Roller Skaters

To inspire your off-rink journey, here are practical tips from celebrated figure roller skaters, tailored for beginners and advanced skaters alike. These insights reflect their expertise in artistic roller skating, a sport that demands precision, strength, and creativity.

1. Guillermo Gomez: Master Spins with Off-Rink Drills

Background: At 16, Spanish skater Guillermo Gomez holds two European Championships and a Guinness World Record for 92 spins in a minute on a spinner. His dominance in freestyle and spins showcases the power of off-rink preparation.

Tip: “Use a spinner board daily to perfect your spin technique. Focus on arm placement and core engagement to mimic rink conditions.” Gomez emphasizes practicing spins on a spinner board—a small, rotating platform—at home. Start with 10 minutes daily, pulling arms in to increase speed, and visualize your rink performance. This builds the muscle memory needed for dizzying spins without rink access.

How to Apply: Invest in a quality spinner board (Riedell or Jackson brands are popular). Stand with knees slightly bent, feet shoulder-width apart, and practice rotating while keeping your gaze fixed on a point to avoid dizziness. Gradually increase duration to 20 minutes, alternating directions.

2. Madalena Costa: Strengthen Legs for Jumps Off-Rink

Background: At 14, Portugal’s Madalena Costa is a World Junior Champion who competed above her age group, nearly winning Senior Worlds. Her explosive jumps, like doubles and triples, reflect her rigorous off-rink conditioning.

Tip: “Do leg strength exercises off the rink to boost your jump height and control.” Costa advocates for bodyweight exercises to build the quads, hamstrings, and calves critical for jumps. She suggests practicing jump motions on a soft surface to perfect takeoff and landing form.

How to Apply: On a carpet or grass, practice jump takeoffs, focusing on pushing through your toes and landing softly with bent knees. Aim for three sets of 10, alternating legs to mimic single jumps like Salchows. Add ankle weights for advanced training, ensuring proper form to avoid strain.

3. Patrick Venerucci: Refine Footwork with Mirror Practice

Background: Italian skater Patrick Venerucci, an 11-time World Pair Champion, is renowned for his technical lifts and footwork, which he’s taught to ice skating pairs. His precision in figures and dance stems from off-rink visualization.

Tip: “Practice footwork in front of a mirror to perfect your lines and edges.” Venerucci stresses that off-rink footwork drills enhance the aesthetic lines judged in solo and couples dance. Using a mirror helps correct posture and alignment, crucial for tracing figure circles.

How to Apply: In a spacious room, mark a straight line with tape to simulate a rink edge. Practice forward and backward crossovers, keeping shoulders square and arms extended. Use a full-length mirror to check your posture, aiming for 15 minutes daily. Progress to serpentine patterns (half-circle shifts) to mimic figures.

4. Caydee Denney: Build Core Stability for Pairs and Freestyle

Background: American skater Caydee Denney, a former roller skater who transitioned to ice pairs skating with her sister Haven, credits roller skating for her balance and strength. Her roller background helped her excel in lifts and spins.

Tip: “Work on core exercises off-rink to stabilize spins and lifts.” Denney emphasizes that a strong core is vital for maintaining balance during pairs skating or solo spins. Off-rink core work ensures you can hold positions longer and land jumps cleanly.

How to Apply: Dedicate 10 minutes daily to core exercises like planks or Russian twists on a mat. For pairs skaters, practice holding a “lift” position (standing tall, arms extended) with a partner or against a wall to simulate rink dynamics. Increase intensity by adding resistance bands for 2-3 sets of 12 reps.

5. Haven Denney: Practice Mental Visualization Anywhere

Background: Haven Denney, Caydee’s sister and a high-level pairs skater, started as a roller skater alongside Brandon Frazier, another roller-to-ice convert. Her mental preparation off-rink fueled her competitive edge.

Tip: “Visualize your routines off the rink to boost confidence.” Denney used mental rehearsal to perfect her roller skating routines, a technique she carried to ice. Visualizing spins, jumps, and footwork off-rink sharpens focus and reduces performance anxiety.

How to Apply: Sit in a quiet space for 5-10 minutes daily, closing your eyes to mentally walk through your routine. Picture each move—spins, jumps, transitions—in vivid detail, syncing with your music’s rhythm. Pair this with deep breathing to stay calm under pressure.

Practical Off-Rink Training Strategies

Beyond pro tips, here are general strategies to maximize your off-rink practice, tailored for figure roller skaters:

• Find a Suitable Space: Use a garage, basement, or smooth pavement for drills. Avoid crowded areas to focus on technique. A 6×6-foot space is enough for spins or footwork; jumps need 10×10 feet for safety.
• Wear Proper Gear: Even off-rink, wear wrist guards and knee pads to protect against falls during jump or spin drills. Use the same boots as your rink skates (e.g., Riedell or Edea) for consistency, removing wheels for stationary practice.
• Schedule Consistently: Aim for 3-4 off-rink sessions weekly, 20-30 minutes each, as pros like Gomez and Costa do. Combine 10 minutes of skill-specific drills (e.g., spins on a spinner) with 10 minutes of strength or balance work.
• Track Progress: Record your off-rink sessions with a phone to review form, as suggested by skater Sebeey Chi. Compare weekly footage to spot improvements in posture or speed, adjusting drills as needed.

Conclusion

Off-rink practice is the unsung hero of figure roller skating, building the strength, balance, and mental grit needed to dazzle on the rink. From Guillermo Gomez’s spin mastery to Madalena Costa’s jump prowess, famous skaters prove that off-rink work is a game-changer. By incorporating their tips—spinner drills, leg conditioning, mirror practice, core stability, and visualization—you can elevate your skills, whether you’re tracing figures or landing triples. With consistent off-rink effort, a small space, and a passion for the sport, you’ll roll closer to your goals, ready to shine at the next competition. Lace up, train smart, and keep rolling!

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By Vitalina Andrushchenko, Staff Writer