Figure Skater Stretching During Off-Ice Training

Figure Skating Guide to Off-Ice Training

Improve your figure skating skills outside the rink, by learning the best off-ice training exercises to practise at home!

28 août 2024 Reading time: 10 minutes

Off-Ice Training For Figure Skaters

Off-ice training involves exercises and workouts that skaters do outside the rink to help improve their performance on the ice. It's not just about mimicking figure skating moves; it's about building the foundational strength, balance and flexibility that make those moves possible.

Training off the ice is an essential part of any figure skater’s routine.

Not only does it build much needed muscle strength, it also helps skaters refine their technique and better understand the mechanics of their movements (without the distraction of staying upright on the ice!) For beginners, it’s a great way to ease into the sport, and for more experienced skaters, it’s key to levelling up your skills.

Best Off-Ice Exercises for Figure Skating

One of the biggest advantages of off-ice training is that it can be done anywhere! So if you can’t get to the rink or it’s off-peak season, here’s some of the best figure skating exercises to try at home, at the gym or outdoors…

1. Strength Training

Strength training is a must for figure skaters, as it builds the muscle strength needed for those powerful jumps, steady spins and smooth landings. It also plays a key role in preventing injuries by supporting your joints and improving your overall stability, so you can feel confident and in control on the ice.

Here’s a few strength training exercises to try at home:

Lower Body - Try squats and lunges to strengthen your legs and glutes. Keep your knees aligned in squats and take wide enough steps in lunges for balance.

Core - Planks and Russian twists are great for building a strong core. For the perfect plank, keep your body straight from head to toe, and avoid arching your back.

Upper Body - Push-ups are the classic way to improve upper body strength. If you're struggling, drop your knees and try a half-push up instead.

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2. Plyometrics Exercises

Plyometrics are dynamic movements that help skaters build the power and speed needed for quick take-offs and high jumps. These exercises are perfect for boosting the strength required for better jump height, speed and agility on the ice — and they can easily be done at home or at the gym!

Here’s a few plyometric exercises to try off the ice:

Box Jumps - Use a sturdy, stable surface like a low bench or step, and jump with knees slightly bent, landing softly. Step down carefully and repeat.

Skipping - You’ll need a skipping rope and a bit of open space, either in the gym or backyard. Keep your jumps light and rhythmic to maintain a steady pace.

Double Leg Hops - Jump forward with both feet together on any flat surface, keeping your landings soft and controlled.

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3. Flexibility Training

Flexibility training is all about stretching and lengthening muscles to improve your range of motion, which is essential for figure skaters. Nobody wants to pull a muscle on the ice! Moves like splits, spirals and deep edges all benefit from off-ice flexibility training, helping achieve more graceful lines and smoother transitions.

Here’s a few off-ice stretches to try at home:

Hamstring Stretch - Sit with legs extended in front, reach forward towards your toes, keeping your back straight. This stretch helps with hamstring flexibility, needed for deep edges and extension in spirals.

Hip Flexor and Quad Stretch - Kneel on one knee with the other foot in front, lunging forward slightly while keeping the upper body upright. This stretch opens up the hips, which is key for split jumps and spirals.

Shoulder and Upper Back Stretch - Extend one arm across your chest, using the opposite hand to gently pull it closer. This stretch helps with upper body flexibility, important for smooth arm movements.

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4. Balance Exercises

Balance exercises are great at helping figure skaters work on their alignment issues and core stability. While balance comes naturally to some skaters, not everyone has an easy time adjusting to the slippery ice-rink surface. Practising balance on stable surfaces on the solid ground will help it become second nature when you do enter the rink.

Here’s some off-ice balance exercises to help you feel more steady on the ice:

Pendulum Exercises - Stand on one leg and swing the other forward and back, like a pendulum! Also focus on keeping your upper body steady.

Lateral Lunges - Step out to the side, bend one knee, and keep the other leg straight. This move works on your side-to-side stability and makes you feel more grounded.

One Leg Deadlifts - Balance on one leg, hinge at the hips, and reach forward as the other leg extends back. It’s a go-to for improving core strength and balance.

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5. Endurance Training

No off-ice training is complete without endurance exercises! Endurance training helps build the stamina needed during figure skating, especially to perform full routines without tiring out. Cardio exercises improve heart and lung capacity over time, allowing you to maintain focus throughout long and short programs, so you finish as strongly as you started.

Try incorporating these endurance exercises into your off-ice training regime:

HIIT - High-Intensity Interval Training (HIIT) mixes short bursts of intense exercise with brief rest periods. Focus on exercises like burpees or jump squats!

Running - Start with steady jogs (either outdoors or on a treadmill) and mix in sprints to mimic the varied pacing of skating routines.

Cycling - Cycling is a low-impact way to build endurance. Try interval training on a stationary bike or outdoor rides with hills to increase stamina.

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6. Mental Exercises

Training your mind is just as important as physical training for figure skaters, though it’s often overlooked. Mental exercises like goal setting, visualisation, and meditation can improve focus, build confidence, and help manage nerves, making sure you’re mentally prepared for every performance on the ice.

Try these three mental exercises:

Setting Goals - Break down your larger skating objectives into smaller, manageable steps to track progress and stay on course.

Visualisation - Try picturing your routines in your mind in detail; this mental rehearsal can improve your muscle memory during real performances.

Meditation - Practice deep breathing and mindfulness techniques to stay centred and composed, both during training and on competition days.

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Sample Off-Ice Training Routine

As we've covered, there's a lot of options when it comes to off-ice training! But knowing how to take all this information and put it into a practical plan can be difficult. That’s why we've put together this sample off-ice training routine to give you inspiration!

Monday: On-Ice Training (45-60 mins) ⛸️

Tuesday: Strength Training (30-40 mins) 💪

Squats and lunges (2 sets of 10 reps each)
Plank (3 x 20 seconds)
Russian twists (2 sets of 10 reps per side)
Push-ups (2 sets of 6-8 reps)

Wednesday: Rest Day! 💤

Thursday: On-Ice Training (45-60 mins) ⛸️

Friday: Endurance & Balance Training (30 mins) 👟

HIIT session with 30 seconds on, 30 seconds off (15 mins)
Pendulum exercises (2 sets of 8 reps each side)
Lateral lunges (2 sets of 8 reps each side)

Saturday: Plyometrics & Flexibility (45 mins) 🧘‍♂️

Box jumps (2 sets of 8 reps)
Skipping (2 x 1 minute)
Double leg hops (2 sets of 10 reps)
Hamstring stretch, hip flexor stretch, and shoulder stretch (hold each for 20-30 seconds, repeat 2 times)

Sunday: Mental Training (15 mins) 🧠

Goal setting for the week ahead
Visualisation or meditation

*Please Note: This sample routine is suited for beginner - intermediate adult skaters. Remember to listen to your body, never overdo training and get advice from your figure skating coach to create an off-ice routine that suits you and your level.

How to Stay Consistent with Off-Ice Training

We hope this guide has provided some valuable tips to elevate both your off-ice and on-ice training. Consistency is key to progress, so set realistic goals, create a routine that fits your schedule and track your improvements.

Remember, it's okay to have off days — what matters is getting back on track.

With regular practice, you should start to see noticeable improvements in your strength, balance, and overall performance within a few weeks to a couple of months. Keep pushing forward and celebrate each step of progress!

FAQs

How can you practise figure skating at home?

Practising at home involves off-ice exercises like strength, flexibility, and balance training. Focus on movements that mimic on-ice skills, such as jump drills, stretching for flexibility, and core work for balance. Mental exercises like visualisation also help reinforce routines and build confidence. All you need is a small, clear space and a commitment to regular practice.

Should figure skaters lift weights?

Yes, figure skaters can benefit from lifting weights, as it helps build muscle strength and power, which are crucial for jumps, spins and endurance. Light to moderate weights with proper form can enhance overall performance without adding excessive bulk. Focus on exercises targeting the legs, core, and upper body and alwaysprioritise technique to prevent injury.

What equipment do you need for off-ice figure skating?

Off-ice figure skating training can be done with minimal equipment. Basics include resistance bands, a yoga mat for stretching and a skipping rope for cardio. A sturdy box or step is great for plyometrics, while light dumbbells can help with strength training. For balance exercises, items like a balance board can add an extra challenge.

How can you practise ice skating spins off-ice?

Practising spins off-ice involves working on your balance, core strength, and body positioning. Use a spinner or simply practise on a smooth surface in socks to mimic the feeling of turning. Focus on engaging your core, keeping your arms in the correct position, and spotting your turns to improve control and speed in your spins.

How often should you complete off-ice training?

For beginner to intermediate skaters, aim for 2-4 off-ice sessions per week, balancing strength, endurance, flexibility, and mental training. Consistency is more important than intensity; it’s better to have shorter, regular sessions than to cram too much into one day. Always listen to your body, include rest days, and adjust the routine as needed to prevent burnout.