It's no secret that figure skating is one of the most demanding sports out there.
But what many people don't know is that the training techniques used by figure skaters can be applied to anyone looking to get in better shape.
In this article, we'll take a look at some of the most effective ways to train like a figure skater and explain how it can help you achieve your fitness goals.
Whether you're a figure skating enthusiast or just looking for some new workout ideas, we've got what you're looking for.
Before We Begin
Below are a couple of Items you may need to get started figure skating.
What Figure Skating Involves
A figure skater's training program is very demanding, both physically and mentally.
They must be in excellent physical condition to be able to execute the jumps and spins required of them.
In addition, they need to have the mental focus and discipline to be able to execute their routines flawlessly.
Figure skaters train for many hours each day, working on both their skating technique and their fitness levels.
They often start their days with a few hours of skating practice, followed by a strenuous workout.
This can include things like running, weightlifting, and even yoga or pilates to help maintain flexibility.
Figure skaters also need to eat a healthy diet to make sure they have enough energy to get through their grueling training program.
Health Benefits of Figure Skating
Figure skaters are constantly training and pushing thier body to the limits.
This can result in some amazing health benefits, including increased strength, flexibility, and coordination.
Figure skating can also help improve your cardiovascular health.
Skating is a great way to get your heart pumping and keep your blood flowing.
The constant movement helps to increase your endurance and stamina, making it a great workout for your heart.
In addition to the physical benefits, figure skating can also have some mental benefits as well.
The discipline required to be a successful figure skater can help to improve focus and concentration.
The sport can also be a great way to relieve stress and build self-confidence.
Participating in a figure skating program can help you feel good.
7 - Steps to Getting Started Off Ice Training
If you're just starting out or an advanced skater who wants to start your own training program, there are a few things you need to do.
First, make sure you have all the necessary equipment.
You should also have a solid understanding of the basics of figure skating before you start working on your own program.
Once you have all the equipment and know-how, start by planning out your program.
Decide how many days per week you want to train, and what kind of exercises you'll do each day.
Make sure to include a warm-up and cool-down in your program, as well as some basic figure skating drills.
1 - Figure Skater Diet
Figure skaters have to be very careful about what they eat.
They need to make sure they're getting enough calories and nutrients to fuel their training, but not so much that they'll gain weight.
A typical figure skater's diet will include lots of lean proteins, complex carbs, and healthy fats.
Foods like chicken, fish, rice, pasta, vegetables, and fruits are all important staples.
Figure skaters also need to make sure they're staying hydrated by drinking plenty of water throughout the day.
As for workout routines, figure skaters need to focus on building strength and stamina.
2 - Mastering Balance and Posture
How do figure skaters maintain such excellent balance and posture?
While figure skating may look effortless, the reality is that it takes a great deal of training and practice to execute all those complicated jumps and turns.
Fortunately, there are some things that everyday people can do to train like a figure skater and improve their own balance and posture.
Balance: Paying attention to your body's natural center of gravity can help you maintain better balance.
When standing, keep your weight evenly distributed between both feet.
Posture: Posture is one of the most important things to focus on when it comes to having good health.
Having poor posture can lead to a number of different health problems, including back pain, neck pain, and headaches.
One of the best ways to improve your posture is by strengthening the muscles in your back and abdomen and being more conscious of your overall posture.
This can be done by doing core exercises.
3 - Strengthening Arms and Legs
Most figure skaters train their arms and legs separately.
They will use a variety of exercises to build strength in their arms, such as weightlifting, resistance training, and even yoga or Pilates.
Skaters need to have strong arms and legs in order to execute the jumps and spins required in figure skating.
Some figure skaters also use cross-training methods, such as swimming or biking, to help them build endurance and stay in shape during the off-season.
Swimming is especially beneficial because it is a low-impact activity that still provides a good workout.
Biking and slide board workouts can also be helpful for building up your leg muscles while getting in some cardio at the same time.
4 - Core Training
There are many ways to implement a core training program.
Some factors to consider include the intensity of the program, the frequency of sessions, and the duration of the program.
Some people prefer to train their core every day, while others may only train a few times per week.
The intensity of each session will also vary depending on the person's goals.
For example, someone who is looking to improve their overall fitness may do lighter core exercises more frequently, while someone who is trying to build muscle may do more intense exercises less often.
The duration of a core training program will also vary depending on the person's goals.
A person who is looking to improve their overall fitness may do shorter sessions more frequently throughout the week.
5 - Practicing Your Jumps
Competitive figure skaters spend a lot of time improving their jumping skills and there are specific exercises and training methods you can use to become a stronger jumper.
Jumping is a key element in figure skating, and being able to execute jumps with grace and power can be the difference between a good routine and a great one.
If you're looking to take your figure skating to the next level, here are some tips on how to train to become a better jumper.
First, it's important to build up strength in your legs and glutes.
Jumping in figure skating requires a lot of leg strength, so make sure to include some exercises to target your quads, hamstrings, and calves in your workout routine.
Squats, lunges, and calf raises are all great options.
Stronger leg muscles will help you generate more power when you jump, allowing you to execute higher jumps.
Next, having good flexibility will help you execute jumps with proper technique and achieve a higher level of rotation.
Include some stretching and mobility work in your warm-ups and cool-downs, and consider doing yoga or pilates on days when you're not skating.
And of coures, last but not least.....Practice, Practice, Practice!!
6 - Maintaining Grace and Flexibility
There are a few ways figure skaters can train to be more flexible and graceful.
One way is through stretching exercises.
Stretching helps lengthen the muscles, which can make figure skaters more powerful and graceful on the ice.
Another way to become more flexible and graceful is through (and we'll mention it once again) Pilates or yoga.
These exercises help improve core strength and balance, both of which are important for figure skating.
Finally, figure skaters can also try swimming or ballet classes to help them become more flexible and graceful.
Swimming is a great workout for the whole body and ballet classes can help improve posture and gracefulness.
By incorporating these activities into their training regime, figure skaters can become more flexible and graceful athletes.
7 - Staying Active
One way to stay active is to add movement to your everyday life and consider this part of your training routine.
This could involve doing some cardio exercises at home or going for a run outdoors.
You could also join a gym and take classes there, or even hire a personal trainer to help you stay on track.
Another way to add movement to your everyday life is to simply be more active in general.
This means taking the stairs instead of the elevator, walking or biking instead of driving, and just generally moving your body more.
Even small changes like this can make a big difference in your overall health and fitness levels.
So, if you’re looking for ways to add movement to your everyday life, consider making these little changes along the way.
Tips for staying motivated
There are a few key things that figure skaters can do to stay motivated while training.
First, it's important to set realistic goals for yourself and your skating.
If you're constantly pushing yourself to improve, you'll be more likely to stay motivated.
Secondly, figure out what you love about skating and focus on that.
Whether it's the feeling of gliding across the ice or the satisfaction of nailing a new jump, keep your love for the sport at the forefront of your mind.
Finally, make sure to take breaks and enjoy your free time; skating should be fun!
If you're feeling burnt out, take a few days off and come back refreshed and ready to skate.
Ice Skater Workout & Exercise Routine
- Warm up: 10 minutes of light cardio to get the heart rate up and loosen up the muscles.
- Skating drills:
- Edges: Practice skating on both inside and outside edges for 2-3 sets of 30 seconds each.
- Crossovers: Do 2-3 sets of 30 seconds, focusing on smooth and efficient movements.
- Jumps: Practice different jump types such as the waltz, salchow, or loop for 2-3 sets of 8 repetitions each.
- You can practice skating drills at home with our PolyGlide Synthetic Ice!
- Strength training:
- Squats: 3 sets of 8-12 reps with weights to build lower body strength.
- Leg presses: 3 sets of 8-12 reps to target the quads and glutes.
- Lunges: 3 sets of 8-12 reps, both forward and backward to work on balance and stability.
- You can purchase a set of adjustable weights here.
- Flexibility and stretching:
- Hold each stretch for 30 seconds and repeat 2-3 times.
- Focus on stretching the legs, hips, back, and arms.
- Cool down: 5-10 minutes of light cardio and stretching to reduce the risk of injury.
Note: It's important to consult with a professional coach or physical therapist to design a workout plan that is tailored to individual needs and goals. Skating drills and strength training should be incorporated gradually and in a progressive manner to avoid injury.
Sample Workout Routine
Here's a sample of what your daily routine could look like:
Wake up and eat a nutritious breakfast to fuel your body for the day ahead.
Try oatmeal with fruit or eggs and toast.
Head to the rink (or home ice rink) for a morning practice.
During your skate, focus on perfecting your jumps and spins.
Take breaks as needed to catch your breath and stay hydrated.
After practice, refuel with a protein-rich snack like yogurt or a peanut butter sandwich.
Then it's time for some strength training.
Work on core exercises and upper body strength to help with your lifts.
If you're thinking about training like a figure skater, there are some key resources you'll need to get started.
You'll need to start thinking about what kind of training program you want to create.
There are many different ways to structure a figure skating training program, so it's important to do some research and figure out what may work best for you given your schedule.
There are several excellent resources available that can help you plan and implement your figure skating training program and here's a few to consider:
Michelle Hong (instagram): @coachmichellehong
US Figure Skating: usfigureskating.org
Coach Hamish: coachhamish
If you’re looking for a fun and challenging workout that can help improve your balance, coordination, and overall health, then train like a figure skater!
Also, you don’t need to live near an ice rink to get you started!
All you need is a little bit of space in your home and some PolyGlide Synthetic Ice and you'll be skating in no time!
We put together some rink packages for the home skater that you may want to consider to get you going.
So If you’re looking for an invigorating and challenging workout that can improve your balance, coordination, and overall health, then training like a figure skater may be perfect for you!
Now that we outlined some ways you can get started with or without access to your local ice rink it's time to take the next step!
Before long, you'll be training like a figure skater and in the best shape of your life!