Off-Ice Training for Figure Skaters: Why, What, When and How - by Lauren Downes MSPT (Continued)
WHEN should a skater do off-ice training exercises?
Each skater’s training routine and requirements are different, depending on the skater’s level, schedule, and goals. A national competitor may do off-ice training five days per week, as opposed to a recreational skater’s program of one day a week. It is recommended to complete two to four days of off-ice training per week, depending on your level. Even if you choose to complete an off-ice training routine per week, you will show gains in strength, flexibility, and on-ice consistency. You take your training into your own hands, and control your own progress. You can find sample off-ice training periodization schedules through usfigureskating.org or in the Sk8Strong Off-ice Training for Figure Skaters Manual.
HOW do I start an off-ice training program?
There are several resources available to guide you through an off-ice training program specific for figure skaters. Sk8Strong has produced DVDs specific to each level of skater, and there are several off-ice training manuals in circulation. It is always recommended to consult with a health professional to evaluate the need for certain exercises and determine if a skater is using proper technique. If you are working with a trainer, make sure that the person has a degree in a health related field, ideally a physical therapy degree. There are also several respectable strength and conditioning certifications available from the NSCA and NASM, such as the ‘Certified Strength and Conditioning Specialist’ and ‘Performance Enhancement Specialist’ designations. It is important to work with someone qualified, to avoid injury and receive the maximum benefit from your training.
