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Pilates

Off-ice Pilates for figure skaters: a 25-minute class for both-ways rotation, the trunk, the landing leg, hips and ankles, with back bends kept small

A 25-minute Pilates class for a lighter ice day. It turns the trunk the same number of times both ways, builds trunk endurance with the spine long, works the hips for the landing leg and the free leg, takes the ankles through their range outside the boot, and finishes with one-leg balance in the landing position and the spine twist. There is only one small back extension, on purpose, because laybacks and spirals already arch the back hard and a share of young skaters' back pain is a stress injury of the spine. It doesn't replace the off-ice workout's strength, landing and jump sessions. No trial has tested this class.

25 minBeginner18 movesWall, stepAbs · Back · Glutes · Hamstrings · Hip flexors · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and turn both ways

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoThe same number each way, whichever way you spinEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoFollow your hand with your eyesHarder: Thoracic rotation

Trunk, spine long

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug20, alternating sides
    Beginner · Abs, Hip flexors · 3D demoLow back resting; reach only as far as it stays stillEasier: Dead bug heel tapsHarder: Forearm plank
  3. Bird dog2 × 6 each side, 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoHips level; back endurance without archingEasier: Bird dog, one limb at a timeHarder: Bear crawl
  4. Side plank2 holds of 20 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoKnees down to start; keep the elbow softEasier: Knee side plankHarder: Side plank with leg lift

Hips: landing leg and free leg

  1. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis level; weight on your shoulder blades, not your neckEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  2. Side kick (Pilates side kick series)8 each side, parallel then turned out
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  3. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoTurn out from the hip, not the feetEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  4. Side-lying inner thigh lift (Pilates side kick series)10 each side
    Beginner · Adductors, Abs · 3D demoLift from the inner thigh, not the waistEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)

Ankles, before your boots hold them

  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 forwardHarder: Deep squat hold
  3. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoFull range, slow on the way down; a hand on a railEasier: Slow calf raiseHarder: Single-leg pogo hops

The landing leg

  1. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoThe landing position: knee soft, free leg back, arms out; eyes closed only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; both legs, landing leg firstEasier: Single-leg standHarder: Single-leg Romanian deadlift

Back extension, kept small

  1. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; do bird dogs instead if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Close

  1. Spine twist (Pilates)3 each side
    Beginner · Abs, Back, Shoulders · 3D demoSit tall on a cushion; pelvis still; both ways equallyHarder: Saw (Pilates)

Tips

  • Once or twice a week on lighter ice days, not in the hour before jumping (our suggestion). Keep the off-ice workout's strength, landing and jump sessions: this class doesn't replace them.
  • Before the ice, do the figure skating warm-up, not this class.
  • A young skater's back pain that lasts more than a couple of weeks or is worse arching back needs checking: skip the swimming and do bird dogs until it has been.
  • Very flexible? Stay in the middle of your range, keep your knees and elbows soft, and don't push spirals or splits further here.
  • Missed periods, or a stress fracture from ordinary training, mean see a GP: no exercise fixes not eating enough for your training.

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.

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Questions people ask

How long does the off-ice pilates for figure skaters: a 25-minute class for both-ways rotation, the trunk, the landing leg, hips and ankles, with back bends kept small take?

About 25 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 step. 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. 13 of its 18 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.