Off-Ice Training for Figure Skaters

1. Squats (3 sets of 15 reps)

Essential for jumps, spins, and overall skating power.

• Stand with feet shoulder-width apart
• Lower down as if sitting in a chair
• Keep knees behind toes
• Push through heels to stand
• Add weights as you get stronger

2. Lunges (3 sets of 12 per leg)

Builds single-leg strength for landing jumps.

• Step forward into a lunge position
• Lower back knee toward ground
• Front knee stays at 90 degrees
• Push back to starting position
• Alternate legs

3. Single-Leg Squats (3 sets of 10 per leg)

Mimics landing position, builds stability.

• Stand on one leg
• Lower down slowly
• Keep knee aligned over toe
• Use chair for balance if needed
• Progress to pistol squats

4. Calf Raises (3 sets of 20)

Strengthens ankles for toe picks and jumps.

• Stand on edge of step
• Rise up on toes
• Lower heels below step level
• Control the movement
• Do single-leg for advanced

1. Planks (3 sets of 30-60 seconds)

Essential for spin centering and body control.

• Hold push-up position on forearms
• Keep body in straight line
• Engage core, don't sag
• Breathe steadily

2. Russian Twists (3 sets of 20)

Builds rotational strength for spins.

• Sit with knees bent, feet off ground
• Twist torso side to side
• Touch ground on each side
• Hold weight for added challenge

3. Bicycle Crunches (3 sets of 20)

Strengthens obliques for body control.

• Lie on back, hands behind head
• Bring opposite elbow to knee
• Alternate in cycling motion
• Keep lower back pressed down

1. Single-Leg Balance (Hold 30-60 seconds per leg)

Foundation for all skating skills.

• Stand on one leg
• Hold arms in skating position
• Close eyes for advanced challenge
• Practice on unstable surface (pillow)

2. Arabesque Holds (3 sets of 20 seconds per leg)

Mimics spiral position.

• Stand on one leg
• Extend other leg behind you
• Keep hips square
• Arms in skating position
• Hold steady

3. Spin Position Balance (Hold 30 seconds)

Practice your spin positions off-ice.

• Stand on one leg
• Pull into spin position
• Hold steady without wobbling
• Practice all spin positions

1. Hip Flexor Stretch (Hold 30 seconds per side)

Critical for jumps and spirals.

• Lunge position, back knee on ground
• Push hips forward
• Feel stretch in front of back hip
• Keep torso upright

2. Hamstring Stretch (Hold 30 seconds per leg)

Prevents injury, improves extension.

• Sit with one leg extended
• Reach toward toes
• Keep back straight
• Don't bounce

3. Quad Stretch (Hold 30 seconds per leg)

Essential for jump landings.

• Stand on one leg
• Pull other foot to glutes
• Keep knees together
• Use wall for balance

See our complete stretching routine guide for more.

1. Waltz Jump Off-Ice (10 reps)

Practice the motion without ice.

• Step onto left foot
• Swing right leg through
• Jump and rotate 180 degrees
• Land on right foot
• Focus on technique

2. Tuck Jumps (3 sets of 10)

Builds explosive power for jumps.

• Jump straight up
• Pull knees to chest
• Land softly with bent knees
• Repeat immediately

3. Box Jumps (3 sets of 10)

Develops jump height and landing control.

• Jump onto sturdy box or step
• Land softly with bent knees
• Step down carefully
• Start low, progress higher

1. Spotting Practice (2 minutes)

Prevents dizziness, improves spin control.

• Pick a spot on the wall
• Turn in place, keeping eyes on spot
• Snap head around to find spot again
• Practice both directions

2. Spin Position Holds (30 seconds each)

Build strength for spin positions.

• Stand on one leg
• Pull into spin position
• Hold without wobbling
• Practice upright, sit, camel positions

3. Rotation Drills (10 reps each direction)

Practice the spinning motion.

• Stand on one leg
• Pull arms in and rotate
• Do 1-2 rotations
• Focus on staying centered