When is the Best Time to Stretch?
When your muscles are warm and relaxed! Stretch after your warm-up to improve your performance and prevent injuries, and stretch after you train or compete to assist your recovery. Due to the dynamic nature of figure skating we recommend that prior to training or competition you complete the following regime on the ice.
1. General warm-up 5-10 minutes.
2. Static stretches.
3. Dynamic stretches and specific warm-up 5 minutes.
This regime, including the stretching program below, will take 30-40 minutes to complete. More advanced figure skaters and those that want to increase their flexibility for specific figure skating moves may add extra stretches to their program depending on their skating routine. At Collective Health your therapist can customize your stretching program based on your body, skills and repertoire.
How to Warm-up:
The aim of a warm-up is to get the blood flowing to the all the parts of your body that you are going to use while figure skating. This prepares the body for the muscle stretching and exertion required to skate. Since figure skating uses the whole body, you need to warm up the whole body. This includes your lower limbs, upper limbs and trunk (back and abdominal muscles) as well as your cardiovascular system. Warm-up with laps around the ice for 5 to 10 minutes. Skate forward and backward, and clockwise and counterclockwise. Gradually increase the speed and intensity. Once you are warm and have finished the static stretches, complete the dynamic stetches routine at the bottom. Some skaters may prefer to do a warm up and move directly into dynamic stretches, completing their static stretching routine after practice.
Rules for Static Stretching:
Warm up the muscles first, then stretch while your muscles are still warm.
Slowly take your muscles to the end of their range. You will feel light resistance in the muscle, but you should never feel pain during a stretch.
Hold the stretch in a static position. Do not bounce. This will help slow down the nerve impulses and return your muscles to a resting state.
Hold each stretch for 20-30 seconds. Repeat each stretch 3-4 times.
Static Stretches for Figure Skating:
These muscles are your prime movers for figure skating. You'll need to stretch these muscles each time you train or compete. Don't forget to stretch both sides.
Calf Stretch (Gastrocnemius)
Calf Stretch (Soleus)
Quadriceps Stretch
Hamstring Stretch
Lower Back Stretch (Extension)
Lower Back Stretch (Lateral Flexion)
Back Rotation Stretch
Hip Flexor Stretch
Groin Stretch
ITB Stretch
Dynamic Stretches and Specific Warm-Up:
Your dynamic stretching and specific warm-up exercises should start with slow movements and progress to faster movements including moves that will be included in your training or routine. Some activities you may like to include in this part of your program include:
- Arm swings.
- Progressive leg swings and kicks.
- Squats, gradually getting deeper.
- Trunk rotation as for the static stretching, but performed rapidly.
- Jumps on two legs, then one.
- Footwork drills.
- Spirals, spins or splits.