ground training for ice skating
may look effortless, but figure skaters need exceptional strength and stability to spin, jump and stick those landings. Try these moves to earn your stars and stripes.
DownloadWarm Up - Complete Twice
| Exercise | Reps |
| Bodyweight squats | 10 |
| Walking lunges | 5 per leg |
| Bird dogs | 10 per side |
| Dead bugs | 10 per side |
| Bent-knee “windshield wipers” | 10 per side |
| Static hip bridge | Hold for 20 seconds |
Figure Skating Workout - Complete Three Times
Rest for two minutes between circuits; increase intensity with an additional circuit or shorter rest periods between circuits.
| Exercise | Reps |
| Squats | 20 |
| Plyometric push-ups (using a bench or chair) | 20 |
| Prone plank | 30-45 seconds |
| Jumping jacks | 20 |
| Walking lunges | 10 per leg |
| Superman | 15 |
| Crunches | 20 |
| Single leg hops with quarter turn (with each hop, turn 90 degrees and stick your landing) | 4 hops clockwise; 4 hops counter-clockwise |
| Mountain climbers | 10 per leg |
| Lateral lunges (step to side) | 10 per leg |
| Single leg, close stance push-ups | 10 per leg |
| Bicycle abs | 15 per side |
| Burpees | 8 |
| Cross-over lunges (cross in front) | 10 per leg |
Cool Down - Complete Once
Static flexibility; hold each stretch for a slow count of 10
| Exercise | Reps |
| Calf stretch | 10 seconds |
| Standing hip flexor stretch | 10 seconds |
| Latissimus Dorsi (Lat) stretch | 10 seconds |
| Hamstring stretch | 10 seconds |
| Lower back stretch | 10 seconds |
| Chest stretch | 10 seconds |
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