Skaters must be athletes first to safely and efficiently learn new skating elements. Off-ice training is key for building proper muscle strength, agility, balance, coordination, and flexibility. Skaters can have an increased risk of injury without the support of a comprehensive off-ice training program. Working with a certified trainer with experience in skating mechanics can help your skater (of any age/level) progress safer and faster on the ice. Completing my certification in Exercise Physiology from the American College of Sports Medicine has helped me develop great tips and tools skaters can use to perform their best on and off the ice. I also had the pleasure of speaking with Sheila Thelen, the founder of Vestibular Training Services, and Signe Ronka, the founder of Flexafit, for a more in-depth look at off-ice training to skate your best!
How Much?
A skater's off-ice training schedule should be based on age, level, and specific individual goals. Since athletes develop at different stages, proper consultation with a certified trainer can help determine your skater's needs. Signe has provided some generalized suggestions to help get you started! Sufficient warm-up and cool-down are advised for all ages and levels to help prevent injury and prepare the body to perform efficiently on the ice.
Age 7-11 and working on singles: 1-2 hours per week of fundamental movements and basic strength, agility, coordination, balance, flexibility, and basic jumps.
Age 9-13 and working on doubles: 3-5 hours per week of cardiovascular conditioning, dance/movement, and body weight, medicine ball, and stability exercises.
Age 10-16 and working on doubles and triples: 4-13 hours per week with all off-ice activity focusing on enhancing on-ice performance. This includes off-ice jump classes, dance/movement, theater, total body strength, conditioning, and flexibility.
Age 13-19 and elite competitive level: 5 days per week of strength and conditioning with a different focus each day. Dance, flexibility, yoga, and pilates are all great additions. Off-ice training should be the same commitment as on-ice training, and specific goals should be set to complement on-ice training and to track progress.
Periodization
Signe describes periodization as "a way to measure and track what steps you will take throughout the season to achieve a desired result in both fitness and skating." Periodization is crucial for skaters advancing into a more competitive schedule, but coaches can help establish basic principles earlier. The four main quarters to consider are:
Pre-season: 8-10 weeks before the biggest competition of the year, focusing on peak skills training and repetitions.
In-season: 4-6 weeks before the biggest competition of the year, focusing on fine-tuning skills.
Post-season: 2-4 weeks following the last competition of the year, focusing on active rest.
Off-season: 8-16 weeks after post-season, focusing on new skills/programs and building strength.
Each skater will have a different schedule based on their goals and peak competition of the year. One aspect that can be applied to everyone is to "taper 2-3 weeks before a major competition to keep the skater fresh." It is best to avoid heavy or new off-ice workouts during this time. Most skaters do not have a post-season where they take an extended period off the ice, so focus should be placed on recovery drills, pilates, and balance. Skaters can use Flexafit's DIGITAL guidebook to help with periodization, goal setting, tracking fitness, and results here as well as Coach Amy's yearly planning journal here.
Best Tools
It is helpful for skaters to have a toolbox of training and recovery items that are easy to transport. Heavy equipment is often unnecessary, especially for younger ages and lower levels. Signe's number one tool for skaters during off-ice training is resistance bands. You can purchase a Flexafit set here.
Some other items include a yoga mat and blocks, a large/small ball, ankle weights, balance discs, jump rope, and off ice spinner. Once a skater has developed an off-ice program with a certified trainer, soft plyometric boxes can be another great way to work on strength and power at home. Skaters should be cautious and use the proper box height and correct technique when performing plyometrics independently. Signe offers plyometric classes to teach the essential skills for at-home training.
Recovery is another crucial aspect of off-ice training. A foam roller is a popular tool to roll out main muscle groups before and after exercise. Products have varying stiffness, and a lighter stiffness is recommended for beginners. Another great tool is a flexibility band to assist in stretching and a massage gun or tennis ball for pressure points throughout the body. Skaters can use these tools to relax their muscles after a workout on or off the ice.
Electrical Spinner
One popular addition to off-ice training is using an electrical spinner to train your vestibular system. Sheila states, "the vestibular system is the "master system" of the brain and is how the eyes and ears transfer the information back into the brain. Through practice on an electrical spinner, athletes can improve their balance and cognitive and non-spatial disorientation." This type of training benefits skaters of all ages and levels to master the rotational force and core engagement necessary to jump and spin without falling and putting strain on the body. I offer electrical spinner lessons for any age/level, and with the coupon code listed below, you can get a discount on your next lesson!
Common Injuries
Although skaters focus on off-ice training to help prevent injury, accidental or repetitive injuries can occur. The most common injuries are strains/sprains, stress fractures, and shin, back, and hip pain. Falling hard can result in a bone bruise or stress reaction, so it is imperative to practice drills between jump attempts! Skaters should train both sides equally to focus on body control and any insufficiencies. Skaters tend to be quadriceps dominant, which can quickly lead to knee and hip pain. Balance within the muscles and body control are essent
Ways to Stay Safe
While jumping and spinning off-ice can significantly enhance your on-ice training, the proper equipment is the number one way to stay safe while training. These include supportive running shoes, level flooring for jumping (not concrete), and enough space to move freely. Signe states that skaters should limit their falls in off-ice jumps and focus on proper progressions. Off-ice is the perfect place for skaters to build confidence in their jumps by concentrating on controlled positions and perfecting the movement patterns of jumps and spins. This is not the time to focus on jump repetitions since you are already pounding on the ice. Signe's motto, which I also stress, is "more drills to improve your skills!" The complete package comes together much faster when you break down jumps and spins, strengthening and analyzing each phase. Skaters, in turn, make the repetitions they complete more meaningful. Signe has some great ankle and mobility strengthening exercises here.
Conclusion
Starting an off-ice program can be intimidating, but a certified trainer can assist you in managing a plan that addresses your needs. US Figure Skating offers additional information for off-ice training on their prepare and train page. Start a training program today with Coach Amy or Flexafit to take your skating to the next level!
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