Warmup Guide: Stretches for Figure Skaters

Developing a solid warmup routine is essential for figure skaters. Ice rinks are cold, and muscles require warmth for flexibility. Without proper stretching, the stress of a jump, spin, spiral, or fall can cause muscle strain or serious injury. 

Learning how to stretch for figure skating boils down to developing a solid routine that involves a full body warmup, stretches, and flexibility training. We’ll walk you through a general guide of stretches for figure skaters, along with advice about developing a good routine.

“A proper warm-up is an important part of conditioning. Never jump on the ice while your body is still cold—it increases the likelihood of injury. Find a way to raise your heart rate and increase the blood flow to your muscles for five or ten minutes before skating. It doesn’t need to be too intense, just enough to break a light sweat. A few simple warm-up techniques, such as running in place or jumping rope, are recommended.”

–Leslie Bonci, MPH, RD

Why You Need Flexibility Training In Your Routine

Figure skaters of all ages and levels benefit from warm-up stretches and flexibility training. 

According to the United States Figure Skating Association, the benefits of a good stretching routine include improved range of motion, reduced muscle tension, injury prevention, improved body alignment and muscle symmetry, and much more.

This training also helps with balance. While athletes of all sports can develop muscle imbalances, it is extremely common for figure skaters due to their day-to-day training. Skaters go into multiple jumps and spins during practice and routines. Rotating in the same direction and always landing on the same leg can, in turn, cause these imbalances. 

How To Warmup and Stretch Before Figure Skating

Stretching is one of the best ways to become a better ice skater and prevent injury. You can do plenty of exercises to warm up your muscles and prepare them for more intense static and dynamic stretches. 

• Start with simple neck rolls. Roll your neck in either direction eight times each by looking down toward your chin and then rolling your neck clockwise or counterclockwise.
• Next, do eight ankle rolls in each direction. To do these properly, balance on one foot, then roll the free ankle in clockwise/counterclockwise circles. 
• Then, jog for one minute and do a set of trunk twists. Stand with your feet hip-width apart, and twist at the waist to twist your torso side-to-side. Do eight trunk twists on each side.

Once your full body warm-up is complete, do dynamic stretches to target specific muscle groups. This will help improve your flexibility, strength, and stamina — making you an even better skater!

What Areas Should You Stretch?

Figure skaters use almost all the muscles in the body to perform jumps, spins, and landings. The muscles of the legs — quadriceps, hamstrings, hip flexors, calves and Achilles, groin, hip abductors, and hip adductors — work the hardest in figure skating. 

 

And although you need to focus on lower body stretches, do not neglect your upper body. Your head, neck, shoulders, upper and lower back, chest, and sides of your torso need to be included in your routine, as well. The overall flexibility of the body will result in improvements on the ice.

Before you start…

There are many factors to consider when developing a stretching routine. While we can provide recommendations, consult your coach or a professional to determine your specific needs. Some stretches and movements may not be suitable if you are injured. 

Also, depending on whether you have any muscle imbalances, you may want to focus on specific muscles in the body more than others. If you’re looking for custom-tailored skates to fit your needs, Riedell is here to help you excel on and off the ice.

Dynamic Stretches for Figure Skaters

Dynamic stretching involves using short, quick movements to prepare your muscles for the rapid contractions experienced during figure skating. Like with most things, it’s helpful to have a set of rules to follow before you begin:

• Always do a general warm-up for your body first, then stretch while your muscles are still warm.
• Go through your range of movement while maintaining control over the movement of your muscles. While it may be tempting, avoid allowing the momentum to cause your arm or leg to be jerked or thrown around.
• It’s common to feel some resistance while stretching but stop immediately if you start to feel pain.
• Start with slow, low-intensity movements, then naturally progress to quick movements.

Recommended Dynamic Stretches

There are various dynamic stretches perfect for figure skaters. These exercises will help you increase your flexibility and get your muscles ready to be put through the paces. Here is a list of figure skate stretches to get you started:

• Knee Hugs: Step forward and pull one knee into the chest while balancing and extending through the standing leg. Hold for 2-3 seconds. Alternate to complete four on each leg.
• Quad Pulls: Step forward and grab the foot of your free leg while pulling your heel toward your buttocks. Push your hip forward for a deeper stretch. Hold for 2-3 seconds. Alternate to complete four on each leg.
• Walking Lunges: Take a big step forward, bending the knee to a 90-degree angle. Hold for 2-3 seconds. Alternate to complete four on each leg.
• Straight Leg Kicks: Step forward and kick one leg in front while reaching for the toe with the opposite hand. Aim for eight repetitions. 
• High Knee Run: Run quickly, pulling the knees up to the chest, for 10 yards.
• Grapevine: Complete the distance of 10 yards while moving sideways. Cross your right foot over your left. Bring the left foot from behind to the side, then cross behind with the right foot. Cross over again with the left. Repeat in both directions.
• Toe and Heel Raise: Start by standing with your feet hip-width apart. Pull all the weight in the heels of the foot, raising the toes off the ground. Next, rock up to the toes and lift the heels. Repeat, holding each position for 1-2 seconds. Aim for 10 repetitions. 
• Jumping Jacks: Aim for ten repetitions.

The Best Figure Skating Stretches for Spirals

Stretching and flexibility are critical in helping figure skaters achieve the aesthetic of beautiful long lines and extensions. Various types of stretches help improve your flexibility and range of motion. Work with your coach or determine which stretches should be incorporated into your routine. 

Static Stretching

Static stretching is when a stretch is held in a challenging but comfortable position for 15-30 seconds. It is important to have an elevated body temperature for this type of stretching. Only do static stretches after your warm-ups or after completing your entire training session.

Passive Stretching

Passive stretches require an outside force, such as a partner or towel, to perform them. During passive stretches, you remain relaxed while relying on the outside source to apply the stretch slowly. If you use a partner, communicate your comfort level during the stretch. You do not want them to use a level of force that exceeds your flexibility. 

Dynamic Stretching

As mentioned above, dynamic stretches consist of moving through a challenging but comfortable range of motion repeatedly. Dynamic stretches are great for figure skaters because they improve functional range of motion and mobility. 

Again, always warm up before dynamic stretches and maintain control during movements to avoid muscle strain. 

Remember These Proper Stretching Techniques

Before incorporating a stretching routine into your training, it is important to understand the proper technique behind each stretch. A proper warm-up consists of five to ten minutes of movement that increases your body temperature and causes a light sweat. 

Types of exercises that could be done as a warm-up include 

 

• Jogging
• Biking
• Jump roping
• Jumping jacks

You can do a variety of movements as long as they get your heart rate up and increase blood flow to the muscles you are about to stretch.

After your muscles are properly warmed up, you can begin your stretching exercises. Concentrate on each area you are stretching. Doing this helps you develop body awareness and helps the body relax.

As you are holding a stretch, you might notice the muscle ease a bit. Pushing into a deeper stretch is okay, as long as there is no pain. Stretching should be pain-free. If it starts to hurt, then you have gone too far. Back off to the point where you don’t feel any more pain and simply hold that position.

Don’t hold your breath while stretching— keep it relaxed and free. Inhale slowly at the beginning of the stretch, then slowly exhale as you lean into your stretch. You should also avoid bouncing during a stretch. This type of bouncy stretching (ballistic) is not ideal for increasing flexibility and can cause injury to your muscles.

The most ideal times to incorporate stretching are after your warm-ups, workouts, and each skating session. Use this time to relax and concentrate on your muscles, allowing yourself to have some quiet time.

Find the Right Routine

A successful routine is one that’s reasonable to complete in your day without causing extra stress. Work with your coach to determine a good stretching routine you can reasonably follow before getting on the ice. If you skate with a group, talk to the other skaters to see what their pre-practice and competition warmup looks like.

Remember to start with a full body warmup and then do a few dynamic stretches to ensure your muscles are ready for action! A good routine also incorporates strength training exercises or cardio like skipping or jumping rope to build your core and stamina. And don’t forget off-the-ice training in the summer to keep you in peak condition.

The goal is to prevent injury and give your body the flexibility and strength needed to see you through practice or competition.

Become A Better Skater With Riedell

Supplement your hard work with the right equipment to make sure you become the best skater you possibly can. We have some of the best skates in the figure skating world, and we guarantee that using quality skates will make a world of difference on the ice!