Figure Skating Off-Ice Training Basics

By Carl M. Poe

With more than 15 years' experience in developing off-ice strengthening and conditioning programs for skaters for various sports organizations across the country, including the U.S. Olympic Training Center, I hear many of the same questions asked by skaters, coaches and parents regarding the proper approach to off-ice strengthening and conditioning in figure skating. To enhance overall performance, skaters must go beyond just working on skills on the ice; they need to develop athleticism to prevent injury and to allow them to develop more advanced skills through increased strength, power and flexibility.

Every time I conduct a seminar or develop an off-ice-training program for a skater or skating club, I stress the importance of involving the head/technical coach, trainers and the parents. It is especially important for the technical coach to know some of the basic terminology, principles and guidelines of warm-up and cool-down, flexibility training, strength, power, endurance conditioning training and concepts of Òperiodization.Ó The Professional Skaters Association (PSA) has a rating system for skating rinks and coaches across the country, which requires passing of the Sports Science and Medicine Exam that covers many of these topics.

The first place we need to start with regard to education is the lower level, or prepubescent, skater's range of levels: pre-preliminary through intermediate and possibly novice levels. While some figure skating coaches and parents feel that 7 or 8 years old is too young for a skater to begin resistance training or perform strength/power exercises off the ice, I don't think it's a matter of chronological age. If a skater is able to listen to instruction on skills work and can apply that instruction to stroking, spins and basic jumps, then he or she is able to perform off-ice training.

To help educate skaters, coaches and parents, I will address those questions that have been most frequently asked of me during my experience in conducting camps, seminars and consulting.

Why should skaters perform off-ice training? Off-ice training helps reduce the likelihood of injury and enhances a skater's physical ability to perform on ice. An off-ice training program should include warm-up/cool-down with flexibility training, strength training, jump/plyometric training, and endurance conditioning.

How many times per week should skaters be in off-ice strengthening and conditioning classes or training sessions? It is suggested that skaters perform training two or three days per week. Travel, competitions, school schedules and other extra-curricular activities may affect this frequency.

Is lifting weights (i.e., free-weights) safe for skaters age 7-14? Off-ice strength training by lifting dumbbells or weights can be safe and beneficial for the prepubescent skaters ranging from 7 to 14 years old. These skaters must be instructed and supervised under a qualified, experienced strength coach or trainer at all times. Also, the program design must be appropriate for the skaters' maturity level and include a variety of exercises.

Should skaters perform off-ice training before or after on-ice training? While lower-level/younger skaters can perform off-ice training before taking the ice, higher-level skaters (novice through senior level) usually find it better to train off the ice after they've already trained on the ice. On-ice training for higher-level athletes usually involves many different skills and program run-throughs and generally a more complicated training structure than that for lower-level skaters. When skaters should perform off-ice training should also take into consideration the component of off-ice training scheduled for that day; volume and intensity of the scheduled workout; and day of the training week (fatigue, especially in the legs, is more likely later in the week). A good rule of thumb is, whenever possible, have the skaters perform their off-ice training after they finish their on-ice training.

Should competitive skaters continue their off-ice training during competitions? This is dependent upon the length of the skaters' competitive week. Junior and Senior level events in National, World and Olympic competitions are often five to seven days; in these instances, a light strength and power workout may be necessary. My recommendation would be a strength workout combined with sport cord drills (speed/skill drills such as jump take-off, landing position checkouts, and arm checkouts). Finally, low-intensity jump training drills may be performed. Overall, the purpose is for the skaters to maintain strength and power levels while at these competitions to sustain their physical peak for on-ice competition.

About the author:

Carl M. Poe, MS, CSCS, is a sport performance strength, power and speed conditioning coach. He received his Master's degree in Exercise Science in 1991 from Appalachian State University and worked at the U.S. Olympic Training Center from 1991-1993. He currently trains skaters at the Triangle Sportsplex in Hillsborough, N.C. For Information regarding off-ice training and seminars, contact Carl M. Poe at (919) 405-2096, PoeSportPerform@aol.com.