It takes a lot of strength and flexibility to perform the jumps and spins that figure skating is known for. Improving your performance requires practice both on and off the ice. Incorporating figure skating exercises into your routine can target the muscles you’re most likely to use while skating.

TRIA physical therapists and HealthPartners athletic trainers provide their expertise daily in our clinics and hospitals – and often at the national level through events like the US Figure Skating Championship. They developed a figure skating workout that includes stretches, a dynamic warm-up routine, strengthening and plyometric exercises to support figure skaters. These exercises can be done at home or at the gym, giving you flexibility to work them into your routine however works best for you.

Figure skating workout for off-ice training

Figure skating is a physically demanding sport. In order to perform at your best, you’ll need to train your entire body. Training in a balanced and well-rounded way will enable you to handle the demands of skating and minimize your risk of sport-related injury. “Figure skating requires excellent flexibility at the hips and knees while maintaining stability at the core and pelvis,” said a TRIA physical therapist. “These exercises will help with addressing the mobility at the hips while retaining proper posture and improving core strength.”

Developing your core strength, balance, flexibility and power are necessary to take your performance to the next level. Figure skating exercises are also necessary to maintain your strength and flexibility in the off season. In general, figure skaters should perform off-ice strength and flexibility exercises 2-4 times a week. However, check with your coach before incorporating any new fitness routine into your training.

This figure skating workout routine is designed to take you from stretching through cooldown. Whether you’re working on your leg flexibility to help with better spiral positions or want to build your core strength for more solid landings on jumps, these figure skating exercises can help.

Figure skating stretches

Regular stretching maintains and improves flexibility. Not only does regular stretching help you strike your most stunning spiral or most elegant lay-back spin, but stretching before a workout can also reduce the risk of injury. Here are a few stretches that can help you prepare for your workout.

  • Standing hip flexor stretch – While in a lunge position, push your pelvis forward until you feel a stretch in the front of your back leg.
  • Standing hamstring stretch – While standing, extend your leg in front of you with your heel on the ground and toe up. Bend forward at the hip until you feel a stretch in your hamstring.
  • Standing figure four piriformis stretch – Stand up straight and bring your foot just above the opposite knee so your legs make the shape of a four. Then push your hips back like you’re sitting until you feel a stretch along the back of your legs.
  • Hands and knees spine stretch – Begin on your hands and knees with your back flat. Lift one hand from the floor and reach it toward the ceiling, rotating your head and chest along with it. Then, reach that same hand all the way under your body, between your opposite hand and thigh. Switch hands and repeat. You may feel a stretch through your mid-back as your spine twists.
  • Reclined spinal twist – Lie on your back on the floor. Bring your knees to your chest and then lower them to one side. Turn your torso to the opposite direction until you feel a stretch. Make sure to keep your chest flat and parallel to the ceiling.
  • Cobra pose – Lie on your stomach with your legs straight out behind you. Keep your feet together and toes pointed. Place your hands under your shoulders so your elbows are pointing back and push your chest off the floor. Pull in your belly button toward your spine and lift your chest until you feel a stretch.
  • Overhead triceps and shoulder stretch – This stretch can be done while standing or sitting. Bring one arm over your head and place your palm between your shoulder blades. Place your opposite hand on your elbow and pull gently until you feel a stretch.
  • Chest stretch – Stand straight and interlock your fingers behind your back. Push your hands down past your butt until you feel a stretch in your chest.
  • Wall calf stretch – Stand with your hands on a wall at eye level. Step one leg back and keep your heel on the floor. Bend your front leg until you feel a stretch in your back calf.
  • Seated hamstring stretch – Sit on the floor with your back straight and one leg extended. Press the bottom of your foot against the thigh of the opposite leg. While keeping your leg and back straight, reach for the toe of your extended leg. Repeat on each side.

Dynamic warmup exercises for figure skaters

Properly warming up can help prevent injury and prepare your body for the workout. Try adding these exercises to your figure skating workout by completing them ten times on each side to warm up your muscles. 

  • Toy soldiers – Walk with your back and knees straight. With each step, lift your leg straight out in front of you with your toes flexed. Reach the opposite arm forward in time with each step and try to touch your toes to your hand. This motion makes you look a bit like a toy soldier.
  • Walking quad stretches – As you walk, bend your leg and pull your heel to your butt. Make sure to grab your leg at or above your ankle, do not grab your foot. Switch sides with each step until you’ve completed your desired number of reps.
  • Walking hip openers – Walk forward. With each step, lift your knee so your leg is at a 90-degree angle at hip height. Then move your knee out to the side so it’s perpendicular to your opposite leg. Switch sides with each step until you’ve completed your desired number of reps.
  • Bird dogs – Position yourself on your hands and knees on the floor while keeping your spine straight. Tuck your chin so you’re looking at the floor with your neck straight. While keeping your shoulders and hips parallel to the floor, extend one arm and the opposite leg. Hold for several seconds before switching.
  • Dead bugs – Lie on your back with your knees up in a tabletop position and raise your arms toward the ceiling. Extend your left arm above your head while extending your right leg. Make sure to keep your lower back pressed into the floor throughout the movement. Switch sides until you’ve completed your desired number of reps.

Strengthening and plyometric exercises for figure skaters

Exercises like lunges and jump squats can help you build strength through your lower body. Improving strength and power can help prevent injury as you land more challenging jumps.

  • Single leg deadlift/balance – This exercise builds your leg strength, core strength and balance. Place a kettle bell on the floor and stand in a staggered position with one leg slightly back. While keeping your back straight, bend at the hip while lifting your back leg straight out behind you. Bend until you touch the kettle bell with your fingertips. Try three sets of 10 reps on each leg.
  • Lateral lunges – These lunges from the side build strength in your quads, hamstrings and glutes. Stand with your hips and toes pointed forward. Then step one foot out to the side. Lower yourself until your thigh is perpendicular to the floor while hinging slightly at the hip. Then push yourself back up to standing position. Try three sets of 10 reps on each leg.
  • Jump squats or jump lunges – These exercises are similar to standard squats and lunges but include a plyometric jump. Sink into a lunge or a squat. When you come back up to a standing position, push off into a jump. Focus on landing with control. Try three sets of 10 reps on each leg.
  • Skater hops – Begin standing on one foot with your standing knee slightly bent. Hop to the side, landing on your opposite foot. Then, repeat, hopping back to your starting position. Focus during this exercise on landing with control. Try two sets of 15 reps in each direction.
  • Rotation jumps – Start in a standing position with your back and knees straight. Jump by pushing off on both feet and turn your body in a 360-degree rotation while jumping. Make sure to use your shoulders and arms to power your body through the rotation. If a 360-degree rotation is too challenging at first, work up to it by starting with a quarter turn, then a half turn and finally the full 360-degree turn. You can further challenge yourself by landing on one leg with your other leg out behind you. During this exercise, focus on landing with control. Try 2-3 sets of 5 jumps in each direction.
  • Burpees – This is a total body exercise. Jump off of two feet and land in a squat. While in the squat, drop your hands to the floor in front of you and kick your legs back so you’re in a plank position. From the plank position, do a push-up. Then jump your toes back up so you’re in a squat position and stand up. Try two sets of 15 reps of this exercise.
  • Mountain climbers – Start from the plank position. While keeping your back and hips straight, move one knee in between your elbows. Alternate legs as quickly as possible to increase your heart rate. Try two sets of 30-60 seconds.
  • Star side plank – Lie on your side with your body propped up on your elbow and your top arm lifted toward the ceiling. Lift your hips off of the ground so that only your feet and your elbow are touching the ground with your body in a straight line from your head to your feet. Then lift your top leg about 12 inches off of your bottom leg so that your whole body looks like a star. If needed, make this exercise more challenging by propping yourself up on your hand instead of your elbow. Or make it easier by performing the side plank on your knees instead of your feet. Try 3 sets of ten reps on each side.

Cool down from your figure skating workout

Stretching after a workout can help prevent injury and reduce muscle soreness while you recover from the figure skating exercises. Remember to stretch out your entire body including your shoulders, arms, hips, legs and feet.

Stretch your muscles while your body is still warm from your figure skating workout. Be sure to hold still while stretching, don’t bounce. And hold each of these stretches for at least twenty seconds while slowly pushing yourself to the edge of your range. This will help you increase your flexibility safely and steadily.

Training recovery and injury prevention for figure skaters

Figure skating is a physically demanding sport that can take a toll on your body. If you need help recovering after training or healing from an injury, the sports medicine experts at TRIA are here. We know athletes, and we’re dedicated to helping people get back to the sports they love. When you make an appointment, you’re getting the same elite care as the pros.

We also have a performing arts medicine program where we use specialized equipment and techniques proven to help figure skaters heal and perform at your best.