Off-ice training (floor exercises) is a much-buzzed-about topic in the world of figure skating. Many skaters do it, many coaches and trainers teach it, but do people really understand in detail what it really is and how it should be done? Parents may see an ad for an off-ice class and sign up for it per the coach’s recommendations, however, they may not know what the skater is doing in that class. After reading this article, you will have a better understanding of this form of exercise.

Why Work Out Off-Ice?

Figure skating is a sport that puts significant strength and flexibility demands on the body. Athletes in other sports may say that figure skating is not a ‘sport’ and that it is more an artistic performance, but they are very wrong! Skaters are some of the strongest athletes in the world.

“I can recall a Sports Physical Therapy class I attended in college, in which a strength and conditioning coach took us through some difficult training exercises. Out of 45 people, I was the only one, who could do a one-legged squat! His response was, “Oh, of course, you can do it: you’re a figure skater!”” – coach Sasha (Alexandra) Potcheikina says.

Some skaters have natural strength, balance, and core strength that will take them through the lower levels of skating quickly, but the majority of skaters need to improve upon each of those attributes in order to advance to higher levels. Once the ‘naturally talented’ skaters reach the level, at which double jumps and difficult spins are required, that natural ability has to be enhanced. The core strength and plyometric strength requirements of the sport are significant, and at some point a skater needs to build strength beyond what he or she naturally has. By completing an off-ice training program, skaters will advance their on-ice skills at a faster pace and be able to handle the strength demands of jumping, spinning and longer programs. The coach will determine how many times per week the skater needs off-ice exercises.

Checking out of a jump involves the contraction of the muscles in the abdomen and the lower back (together called “core”) to resist the rotational force of the jump. Without core stability, a skater will have difficulty stabilizing the body over the skate and will continue turning past the landing point. Also, to achieve the correct height to perform a jump, a skater requires significant plyometric strength throughout the lower extremity, especially the quads and gluteal muscles. This can only be gained with functional and plyometric strengthening off of the ice. Below are some examples of the attributes a skater needs to succeed in the sport of figure skating.

1. Core Strength and Stability
Core strength originates from the abdominal and back muscles. These muscles work together to act as a ‘control center’ for the body’s balance and stability. In the sport of figure skating, skaters need exceptionally strong core muscles to maintain balance, check rotation and maintain a tight air position for jumping, control the center of spin rotationand control the upper body position during footwork, stroking, and crossovers. A skater has to have a strong core to complete double jumps and beyond.

2. Balance
Think about how much skating is done on one foot. Almost everything! Some people are blessed with natural balance, but the majority of us need improvement through exercises. There are several factors which affect the sense of balance in our body. First, our vestibular system (the inner ear) helps us sense the body’s position while we are moving. Second, the eyes help us detect our surroundings. Third, and most important for skaters, the balance receptors in our feet and lower extremities tell us where our bodies are in relation to the ground.

3. Strength and Power
Without muscle strength, a skater would skate slowly, have small jumps, have shorter and slower spins, and would get tired easily in a program and in practice sessions. Strength creates power and can improve endurance, and is the number one necessity for a skater to improve and become consistent. Through exercise, muscles’ fibers become tighter and stronger and can withstand more repetition for longer periods of time when asked to contract. Increases in strength correlate with higher jumps, more stable landings, increased energy output, and increased ability to maintain a number of spin variations required in the International Judging System (IJS).

4. Flexibility
Here are some elements that require extraordinary flexibility: spirals, billmans, donut spins, split jumps, spread eagles. it may surprise you that even basic elements require a certain muscle length to be performed correctly. Muscle flexibility controls the angle of the knee, hip and ankle joint on a jump take-off and landing, and a small deficit in muscle length can affect the quality of a jump. Joint position and motion, controlled by the surrounding muscle length, also affects the angle of the joints in the lower extremity during basic stroking, crossovers, spins and footwork. Each joint in your body needs a balance of flexibility on all sides to move in the proper range of motion. If there is an imbalance of muscle length, a skater may be more prone to injury.

️WHY IT IS IMPORTANT TO FIRST LEARN THE SKILLS ON THE FLOOR?

Would you teach your baby to learn how to walk on slippery ice in skates or would you rather teach the baby to first walk on the floor wearing shoes? Same applies here: the ice is slippery, so it is easier and faster for a skater to acquire the skills, learn how to do jumps and spins on the floor, and then do them on the ice.

Also before competitions, tests and performances, skaters have only 3 to 6 minutes to warm up on the ice. It is impossible to warm up in such a short period of time. That is why all skaters know how to first warm up and run through their program (routine/dance) on the floor before they go on the ice. You have probably seen on TV how skaters warm up and practice their jumps and spins on the floor before they step on the Olympic ice.

When Should a Skater Do Off-Ice Training Exercises?

Each skater’s training routine and requirements are different, depending on the skater’s level, schedule and goals. A national competitor will do a lot more off-ice training sessions than a recreational skater. Your coach will determine the number of times per week the skater needs to do off-ice exercises. Bottom line: off-ice training is necessary to gain strength, flexibility and on-ice consistency.