Enhancing Power in Ice Skating: Techniques & Drills

Ice skating is a highly competitive sport. While it may look graceful and effortless as skaters jump and glide across the ice, there is a great deal of technique involved. Perfecting their technique is just one way skaters get noticed by judges and audiences. In this sport, they must also find ways to enhance their power on the ice, leading to higher jumps, tighter spins, and more flawless footwork.

How to Improve Power When Ice Skating?

Improving power while ice skating is a complex topic, encompassing various methods and strategies. A skater’s power depends on several factors, such as their confidence, skill level, and experience.

Skaters of any skill level and age can utilize several exercises and techniques to enhance power and speed on the ice. But first, it’s helpful to understand what we mean by power. While power correlates with speed, it is its own distinct category.

What is Power in Ice Skating?

Power in figure skating or ice skating refers to the combination of strength, explosiveness, and efficiency that allows skaters to execute movements with greater force and precision. This involves learning to combine the physical aspects of skating, such as executing footwork, jumps, spins, and other moves properly, and developing the mental skills necessary to work past nervousness and enhance self-confidence.

How to Improve Power When Ice Skating?

Skaters should focus on ensuring they bend their knees properly and maintain proper posture while performing powerful moves on the ice. There are also a number of exercises and strategies skaters can use to improve power while ice skating. Some of the key areas they should focus on include:

1. Strength Training: Building muscle strength, particularly in the legs and core, is essential. Exercises such as squats, lunges, and plyometrics can significantly enhance lower body strength and explosive power.
2. Plyometric Exercises: These exercises involve rapid and repeated stretching and contracting of muscles, such as jump squats and box jumps, which help develop fast-twitch muscle fibers crucial for powerful movements.
3. Balance and Stability: Improving balance through exercises like single-leg stands and core stabilization workouts helps skaters maintain control during complex maneuvers.
4. Technique Drills: Practicing specific skating drills that emphasize explosive starts, quick turns, and powerful pushes can refine technique and increase efficiency on the ice.
5. Flexibility: Maintaining flexibility through stretching routines and yoga can improve the range of motion, allowing for more dynamic movements and reducing the risk of injury.

These techniques will allow skaters to improve their physical strength and flexibility. They can condition their body to move quickly and provide explosive bursts of power when necessary. Depending on skill level and expertise, skaters can create a personalized workout routine that focuses on the areas that need improvement.

Confidence Equals Power in Ice Skating

While physical conditioning is essential for improving power in ice skating, mental conditioning also plays a big role. Confidence and mental focus are crucial for performing powerful movements under pressure. Skaters can learn visualization techniques, meditation, and deep breathing exercises that will allow them to control their nerves and put their pre-performance adrenaline to good use.

Figure Skating Power Drills

Whether focusing on training off the ice or on the ice, there are plenty of drills skaters can do to help improve their power. Here are a few ideas that any skaters can try, regardless of age or skill level:

Off-Ice Power Drills:

• Plyometric Jump Squats: Start with your feet shoulder-width apart, squat down, and then jump upwards explosively, reaching as high as possible. Land softly and repeat. 
• Box Jumps: Stand in front of a sturdy box or platform. Jump onto the box, landing softly with both feet, then step down and repeat.
• Sprints: Perform short, high-intensity sprints over a short distance. Time yourself to make a note of improvements.
• Single-Leg Hops: Hop forward on one leg for a set distance or number of repetitions, then switch to the other leg.

On-Ice Power Drills:

• Explosive Starts: From a standing start, skate as fast as possible across the ice for a set distance. 
• Crossovers with Resistance: Perform crossovers around the rink while wearing a resistance band.
• Backward Skating: Skate backward over a set distance while focusing on quick, powerful pushes.
• Polymetric Jumps: Perform small jumps in place and gradually increase the height of each jump.

Mastering Power Pulls for Figure Skating

Power pulls are an essential drill for figure skaters aiming to boost their power and efficiency on the ice, but they can often be difficult to master. This exercise involves a side-to-side motion that engages the core and leg muscles, which enhances a skater’s ability to generate force and maintain speed.

When performing power pulls, focus on perfecting your posture and technique. Start in a basic skating position with your knees slightly bent and your shoulders over the hips. Focus on pressing into the ice on the back of your blade and maintaining a knee and ankle bend to create a rising sensation as you perform every curve in the slalom. Keep your chest up and your arms at a natural 10 and 2 position, then work your shoulders against your hips to drive more power as you move. Focus on deep, powerful edges and maintaining fluid movement.

Power pulls work well for building leg strength, improving edge control, and increasing overall skating power. Incorporating this drill into regular practice sessions can lead to more power, better balance, and enhanced on-ice performance.

Benefits of Improving Power for Figure Skaters

Improving power is crucial for figure skaters because it directly translates to enhanced execution of techniques and performance on the ice. Here are some of the key benefits for skaters:

• More power translates to higher jumps, allowing skaters to achieve greater height and distance.
• Improves spin speed, enabling skaters to perform more rotations with greater stability and control
• More power also leads to more efficient and dynamic footwork, allowing skaters to perform quick transitions and intricate patterns easily.
• It also increases endurance, reduces fatigue, and allows skaters to maintain high energy levels throughout their performances.
• More power equals more confidence!

Skate Powerfully with Riedell

Improving power is a great way to enhance performance on the ice. While strength training and technique drills are essential, having the right equipment is equally important. Quality ice skates provide the necessary support and precision to maximize power on the ice. Investing in top-notch skates can make all the difference in your journey to becoming a more powerful and confident skater.