Private and Semi-Private Strength and Conditioning For Figure Skaters

Why Off-Ice Training?

Strength and Conditioning training improves sport performance, reduces risk of injury, and increases mental fortitude.
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Enhanced Sport Performance:
More strength means more potential for power. More power means higher jumps, faster spins, and more speed. The greater the foundation, the higher the peak.
Better conditioning means athletes can maintain peak performance through long practices and competitions.

Decreased Chance of Injury:
Strength and Mobility training decrease the risk of injury by building resilience in the body. Even conditioning helps reduce injury risk, as the more tired an athlete is, the more likely an athlete is to make a mistake leading to injury.

Increased Mental Fortitude:
Off-Ice training is tough, and can help build the discipline and focus needed to excell in competition and in life. All athletes are expected to exemplify the following attributes: Focus, Effort, Action, and Responsibility.

What Do Figure Skaters Need to Work On Off-Ice?

‍Strength, Power, and Stability in the Legs, Core, and Upper Body:
Figure skaters need lots of strength and power for jumps, spins, and landings. For pairs, upper body is even more important for lifting, throwing, catching, and supporting. We use exercises like lunges, squats, single leg deadlifts, core flexion, core rotation, pushups, overhead presses, pullups, and more to build a base of strength. We then use that strength to develop the power for high jumps and fast spins. We also train the stability and balance needed for skating and performing skills on ice.

Resilience in the Ankles, Knees, and Hips:
Injuries to the ankles, knees, and hips are the most common for figure skaters. We can build resilience in these joints through strength training and by NOT avoiding unavoidable positions - instead building strength in them to reduce the chance of injury.

Mobility in the Hips, Spine, and Shoulders:
The mobility demands for figure skating are rather extreme and you'll see performances with splits, back bends, and more. It's important to develop strength in these extreme ranges of motion to protect the joints. Mobility = strength + flexibility. Flexibility without strength (and strength without flexibility) are both associated with greater risk of injury.

Conditioning For Performances:
Performances and Practices for figure skating both benefit from good cardiovascular conditioning. While a performance is only 3-5 minutes, a figure skater will use all energy systems of the body, from short bursts of speed and power to longer sections relying more on muscular and aerobic endurance. The better an athletes conditioning is, the longer they can perform at a higher capacity. This is especially important in practice, where they want to be as fresh as possible while practicing skills.