Training & Excercices

Figure skating is a very versatile sport in which strength, endurance, flexibility, coordination, and concentration all play a major role. In order to stay healthy and continuously improve, a well-structured training routine is extremely important. This includes proper warm-up before training, a well-planned main training session on the ice, and a thorough cool-down afterwards.
Before even stepping onto the ice, the body should be warmed up off the ice. The session should start with light jogging, for example five to ten minutes around the rink or on the spot. This gets the circulation going and gradually warms up the muscles. After that, joint mobility exercises are performed, such as ankle circles, bending and extending the knees, hip circles, and loose movements of the shoulders and arms. The head is also gently tilted from side to side. This is followed by dynamic stretching exercises like leg swings to the front and side, lunges, light squats, and upper body rotations. These exercises prepare the body optimally for the load on the ice and help prevent injuries.
After the off-ice warm-up, the skater steps onto the ice and begins calmly. First, a warm-up glide is performed by skating forward in serpentine patterns. The focus is on clean edges, deeply bent knees, a stable posture, and smooth, controlled movements. Afterwards, backward serpentine patterns or simple curves and crossovers can be added. The goal is to develop a good feel for the ice and gradually adapt the body to the movement.
During the main part of the training, technical elements are practiced. This begins with basic skating exercises such as forward and backward crossovers, inside and outside edges, and basic curves. Then come jumps, starting with simpler ones such as the Salchow or Toe Loop and later progressing to more difficult jumps depending on the skill level. It is important to focus on clean technique, stable landings, and strong body tension. Spins are also an essential part of training, including upright spins, sit spins, or combinations of multiple positions. Additionally, step sequences and choreography elements are trained to improve rhythm, expression, and musicality. Throughout the main session, it is important to stay focused and take breaks when fatigue sets in.
At the end of the training session comes the cool-down. On the ice, skaters glide out slowly, for example with gentle inside edges or relaxed crossovers, allowing the body to gradually wind down. After leaving the ice, the muscles are thoroughly stretched. Special attention is given to the legs, hips, back, and shoulders. The stretching is performed slowly and in a controlled manner to relax the muscles and prevent soreness.
In summary, a well-structured figure skating training session is extremely important. Proper warm-up protects against injuries, a structured main session ensures progress, and cool-down helps the body recover. Those who train regularly in this way can improve their technique and stay healthy and motivated in figure skating in the long term.