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Sports training

Figure skating warm-up: ankles, hips, spine, balance and landings before the ice

No skating warm-up has been tested on injuries, but warm-ups help performance, and the one off-ice trial in figure skaters found balance training improved landing control. This warm-up follows our warm-up guide: it frees your ankles before your boots hold them still, takes your hips and spine through their range without forcing it, rehearses balance and landings on each leg, and ends with short bursts, which can ease exercise-induced asthma, found in about a third of competitive skaters tested at the rink. Then, on the ice, build up from stroking and edges to spins and jumps.

15 minBeginner15 movesA wall · A bandCalves · Hip flexors · Shoulders · Shins · Hamstrings · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demoLightEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers

Ankles

  1. Ankle CARs (controlled articular rotations)5 circles each way, each ankle
    Beginner · Calves, Shins · 3D demoSlow, full circlesEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  2. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoHeel down as your knee goes forward

Hips and spine

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a support and let the swing growHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 swings each leg
    Beginner · Adductors, Hip abductors · 3D demoSide to side, easy range firstHarder: Lizard pose (Utthan Pristhasana)
  3. Standing hip CARs2 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a supportEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  4. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoThe whole spine; never force spirals or laybacks while you're coldHarder: Half lord of the fishes (Ardha Matsyendrasana)

Activate

  1. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet

Balance

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoThe landing position: knee soft, free leg back, arms outEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Landings and jumps

  1. Ankle bounces (mini pogo)2 × 20
    Beginner · Calves, Shins · 3D demoQuick and lightHarder: Pogo hops
  2. Snapdown to athletic landing2 × 5
    Beginner · Quads, Glutes, Hamstrings · 3D demoStick each landingHarder: Box drop landing
  3. Single-leg hop and stick3 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 seconds, knee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  4. Tuck jump2 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoArms pulled in tight; land softlyEasier: Jump squatHarder: Box-to-box depth jump

Short bursts

  1. Shuttle runs3 × 10 s fast, walking back between
    Advanced · Quads, Glutes, Calves · 3D demoHard but shortEasier: Treadmill jogging

Tips

  • On the ice, build up: stroking and edges, then spins, then jumps from singles upwards (our suggestion).
  • If you use a reliever inhaler before exercise, follow your asthma action plan, as our asthma guide explains.
  • Learners and children: wear a helmet until you can stop and control your skating, as Skate Canada requires in Canada.
  • Anyone who might have a concussion stops at once: if in doubt, sit them out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the figure skating warm-up: ankles, hips, spine, balance and landings before the ice take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.