warm up & cool down

Warm-up and cool-down play a very important role in figure skating, as the sport places high demands on strength, flexibility, speed, and coordination. During the warm-up, the body is gradually prepared for the upcoming physical load. Through light jogging, joint mobility exercises, as well as small jumps and rotations, muscles, tendons, and ligaments are warmed up and the circulatory system is activated. This improves flexibility, control on the ice, and significantly reduces the risk of injury.
After training or a program, the cool-down is just as important. Through gentle jogging and targeted stretching exercises, the muscles can relax and the heart rate slowly returns to normal. Tension is released and recovery is supported, which helps prevent muscle soreness and overuse injuries. Regular cool-down routines help figure skaters stay healthy in the long term and maintain their performance level.

A professional warm-up and cool-down routine is essential for figure skaters to perform safely and at a high level. A good warm-up should always start gradually by increasing the heart rate through light cardio such as jogging, skipping, or dynamic movements that activate the whole body. This is followed by joint mobility work, especially for ankles, knees, hips, shoulders, and the spine, since these areas are heavily used in skating. Dynamic stretching is more effective before training than static stretching, as it prepares muscles for explosive movements like jumps and spins. Adding sport-specific exercises such as small hops, edge work off-ice, balance drills, and controlled rotations helps the body adapt to skating demands. It is also important to focus on activation of the core muscles, because a strong core improves stability, posture, and air position in jumps.

After training, the cool-down phase should never be skipped, as it helps the body transition from high intensity to rest. Light skating or slow jogging combined with deep breathing allows the heart rate to decrease gradually. This should be followed by static stretching, holding positions for the calves, quadriceps, hamstrings, hip flexors, back, and shoulders to release muscle tension and improve flexibility over time. Hydration after training supports recovery, while gentle mobility work can reduce stiffness. Many skaters also benefit from short recovery routines such as foam rolling or light massage to improve blood flow and prevent soreness. Consistency in both warm-up and cool-down routines not only reduces injury risk but also significantly improves long-term performance, body control, and technical precision on the ice.