How to Incorporate Functional Training into a Figure Skater’s Off-Ice Routine?

March 8, 2024

In the world of sports, the focus can often be on the physical prowess and skill of the athlete. However, behind every great performance lies a lot of hard work and dedication. This is particularly true in the realm of figure skating, where athletes must demonstrate strength, poise, and agility on the ice. One critical aspect that can significantly improve a skater’s performance is functional training. This article will provide you with comprehensive insights into how you can incorporate functional training into a figure skater’s off-ice routine.

1. The Importance of Functional Training in Figure Skating

Before diving into the specifics of functional training, it’s crucial to understand its significance in the sport of figure skating. Functional training refers to exercises that improve the muscles’ functionality and strength, enhancing your performance in a particular sport.

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Strength is a key component in figure skating, as it allows skaters to execute jumps, spins, and other maneuvers with power and precision. Moreover, strength training contributes to overall body conditioning, promoting muscle balance and reducing the risk of injuries.

Functional training for figure skaters is not limited to strength alone. Flexibility, a critical factor in figure skating, is also improved through this method of training. Flexible muscles can extend further without being injured, which is beneficial for performing various skating moves that require a wide range of body movements.

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2. Core Exercises for Figure Skaters

When it comes to functional training, the focus should be on exercises that work the entire body. However, the core muscles are of particular importance for figure skaters.

A strong core is essential for maintaining balance on the ice and executing complex maneuvers. Core strength exercises focus on the muscles in your abdomen, back, and pelvis. These exercises not only enhance your balance but also improve your body’s stability and control, which are crucial for figure skaters.

Planks, sit-ups, and bridges are some of the exercises that will help you strengthen your core. You can also incorporate equipment like exercise balls or resistance bands to further challenge your core muscles and increase strength.

3. Lower Body Strength Training

The lower body plays an integral part in figure skating. It is the source of power for jumps and the bedrock of balance during glides and spins. Therefore, incorporating lower body strength exercises into your off-ice routine is crucial.

Squats, lunges, and calf raises are some exercises that target the lower body. These exercises work on your quadriceps, hamstrings, glutes, and calves, which are the primary muscle groups used in figure skating.

Incorporating weight training is another excellent way to build lower body strength. You can use free weights, weight machines, or your own body weight to challenge your muscles and build strength.

4. Upper Body and Flexibility Training

While the focus may often be on the core and lower body, the upper body also plays an important role in figure skating. It aids in the rotation during jumps and provides balance during spins.

Exercises such as push-ups, pull-ups, and shoulder presses can help to increase upper body strength. In addition to these strength exercises, you should also incorporate flexibility training into your routine.

Yoga and pilates are excellent for improving flexibility. These exercises stretch and lengthen the muscles, increasing your range of motion. Increased flexibility can facilitate better execution of skating maneuvers and reduce the risk of injury.

5. Incorporating Functional Training into Your Routine

Incorporating functional training into your off-ice routine is not about replacing your skating practice. Instead, it’s about complementing your on-ice training with exercises that improve your overall strength and flexibility.

You should aim to incorporate functional training into your routine two to three times a week. It’s essential to give your muscles time to rest and recover between sessions. Also, remember that consistency is key. Regular practice will help you see improvements in your strength and flexibility over time.

Functional training is a vital part of any figure skater’s off-ice routine. By incorporating strength and flexibility exercises, you can improve your performance on the ice and enjoy a safer and more successful skating career.

6. Cardiovascular Fitness and Edge Work in Functional Training

Figure skating is not just about strength and flexibility; it’s also about endurance and precision. Therefore, incorporating cardiovascular fitness and edge work in functional training is vital. Remember, cardiovascular fitness is the ability of your heart, blood cells, and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.

Certain exercises can help figure skaters improve their cardiovascular fitness, such as running, swimming, cycling, or using an elliptical trainer. These exercises should be performed at a moderate intensity for extended periods, which helps build endurance.

Additionally, edge work refers to the skater’s ability to control and shift their body weight over the edges of their skates. This skill is fundamental to execute smooth movements, turns, jumps, spins, and transitions. Off-ice edge work training can include single leg balance exercises, agility ladder drills, or Pilates exercises that focus on hip stability and control.

In a nutshell, incorporating cardiovascular exercises into your training schedule will increase your stamina, enabling you to perform longer and more complex routines. Meanwhile, edge work training will enhance your precision on the ice, allowing you to execute intricate moves with a minimal margin of error.

7. Nutrition and Recovery in a Figure Skater’s Training

Apart from the physical training, a figure skater’s diet and recovery periods also significantly influence their performance. Consuming a balanced diet rich in carbohydrates, proteins, and healthy fats will provide the energy necessary for intensive training.

Skaters should aim to eat regular meals and snacks throughout the day to maintain energy levels. Hydration is equally important, especially during long training sessions or competitions. Skaters should drink plenty of water before, during, and after their workouts to prevent dehydration.

Recovery is just as critical as the training itself. After a tough functional training session or a long day on the ice, giving your body time to rest and heal is crucial. This can be done through active recovery – light, low-impact activities like stretching or yoga – or passive recovery, like good quality sleep.

Both nutrition and recovery are integral parts of a figure skater’s training regime. Without proper nutrition, the body won’t have the necessary energy to perform, and without adequate recovery, the muscles can’t repair and grow stronger.


Incorporating functional training into a figure skater’s off-ice routine can significantly improve their performance. It enhances their core strength, lower body power, upper body stability, and flexibility, which are all key components in figure skating. Furthermore, cardiovascular fitness and edge work training ensure the skater has the stamina and precision needed to execute intricate moves on the ice.

However, it’s important to remember that functional training should complement, not replace, ice training. Regular practice on the ice is still the best way to improve skating skills.

Lastly, a balanced diet and adequate recovery are just as crucial as the training itself. They provide the energy needed for training and competitions and allow the body to recover and grow stronger. With a well-rounded off-ice routine that includes functional training, nutrition, and recovery, figure skaters can increase their performance and longevity in the sport they love.