Figure Skating Training Program
Fitness schedule and strategies improve your skating and overall health.
If your New Year's resolution included sticking to a figure skating fitness routine, congratulations! The USFSA has a suggested cardio training program you can follow.
The United States Figure Skating Association Cardio Chart and Periodization Schedule follow their competition schedule. It is designed to help competitive figure skaters peak at important times during the season.
Ice skating is an excellent workout. The benefits of recreational skating include improved muscle strength and definition, balance and coordination, and cardiovascular fitness. The USFSA gives skaters a useful chart that can help them attain these physical enhancements. Follow their suggestions to avoid training burnout and become the athlete you are meant to be.
All Year
Flexibility should be a focus no matter what time of year you are training. Stretching before and after any exercise is an absolute essential. Additional classes in ballet, yoga or Pilates will help improve your performance. Gentlemen: This goes double for you. Stretching is not just for the ladies. All professional athletes in every sport recognize the benefits of improved flexibility. Also see the periodization schedule for additional specific activities that will help you achieve your goals in the new figure skating season.
Post Season
The training schedule begins in January and February after Nationals. This is considered either break time or a period of active rest for those continuing on to Worlds. Take time to have fun with your skating, to play around with new routine ideas and elements. Keep up with low-level aerobic off-ice training in 15-30 minute sessions. Avoid over-use injuries by allowing yourself to recuperate from the physical and psychological rigors of competition.
Early Off-Season
March and the first half of April are considered early off-season. This is when you want to develop your strength and aerobic foundation. Junior world camp is held the first month, so training during that time might be strenuous in order to learn new elements. In general, though, training is only moderate during this time. Put together your show program, and make your new jumps, spins and footwork solid. Only three 20-30 minute cardio sessions per week are recommended.
Late Off-Season
These weeks run from the second half of April through the end of June. April and June are usually competition months too. Finish your new programs during this time. It’s not too late to acquire new elements that might up your points during the coming season. One or two 20-30 minute aerobic sessions are all you’ll need during these weeks because you’ll be getting a great workout on the ice. In May, you will add two or three anaerobic sessions per week to increase your overall level of strength.
Pre-Season
July through the middle of September is considered the most crucial for the competitive skater. Competitions need to be chosen for July and September, and a preliminary layout of the new season’s competitions should be calendared. Emphasize sport-specific and peak levels in training. You get to drop off-ice aerobic training down to once a week due to the number of routine run-throughs performed during this critical practice time. Complete three anaerobic sessions per week at 95% of your max. You should see notable gains in strength, power, and aerobic conditioning.
In-Season
The new figure skating season officially kicks off the second half of September. Maintain your top condition throughout the season. The first four weeks of the season, run through each routine completely and back-to-back five to six times each week. Continue one aerobic and three to four anaerobic sessions, but begin to taper your off-ice exercise to accommodate for on-ice rigor and Regional competitions. By November, your routine run-throughs should be intense enough for your to dump off-ice aerobic sessions altogether. Keep up two to three anaerobic sessions per week, at 95% of your maximum. Your programs should be completely refined by now.
Continue tapering according to your competition schedule and back-to-back run-throughs. It may seem logical to turn up the heat at this time, but that will be counter-productive. You are only human, and physical restoration is a key training component. Avoid burnout by sticking to scheduled practices and workouts. More exercise at the rink means less exercise off the ice.
Many skaters feel guilty if they aren’t completely exhausted every night during the season. The fact is that you cannot skate your best if you’re physically spent. Rest is an absolute necessity and a very important part of your training program. Relaxation is equally important. It incorporates down-time where you either visualize perfect run-throughs or don’t think of skating at all.
A training regime should be something that you and your coach decide upon together. If you use the USFSA suggested training chart summarized above, be sure to also consult their Interval Training Chart. Endurance conditioning is a natural and very positive consequence of ice skating. Whether a competitive training schedule directly pertains to you, enjoy becoming physically fit doing something you love to do.
