FLEXAFIT founder Signe Ronka demonstrates these top exercises for figure skaters:
PENDULUM
LATERAL LUNGES
SWISS BALL KNEE CURLS
HAMSTRING CURLS
BALL TRANSFERS
ONE LEG DEADLIFT
ADDUCTOR SIDE PLANK
What you need
You will need the following equipment for this easy at home workout for figure skaters
AN EXCERCISE MAT
SWISS BALL
Description
Perform each exercise for 30 seconds on each foot. Complete 2-3 sets per exercise with a 1 minute rest in between sets.
EXCERCISE 1: PENDULUM EXCERCISE FOR FIGURE SKATERS
How to do a Pendulum
Reps: Perform the exercise for 30 seconds on each foot.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do a Pendulum for figure skaters
Description:
While maintaining control, kick your right leg forward, keeping it straight.
As the leg is coming down, swing it behind you and hinge forward into a three-legged dog position.
With your right leg extended behind you, give an extra kick back then push up with your arms and return to a standing position on your left foot.
Bring your right leg in front of you without letting it touch the ground and lower yourself into a pistol squat position.
Return up to a standing position and repeat on the left side.
Why should figure skaters do the Pendulum Excercise?
This exercise is excellent for various aspects of figure skating. It challenges your stability and balance, while working on your lines and extensions through the legs and back. This will help improve the look of grace and ease on the ice. This exercise also provides the opportunity to practice the pistol squat which is very similar to a sit-spin position.
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EXCERCISE 2: LATERAL LUNGES FOR FIGURE SKATERS
How to do a Lateral Lunges
Reps: Perform the exercise for 30 seconds on each foot.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do Lateral Lunges for figure skaters
Description:
Begin with your feet together and standing upright.
Take a wide step to the side with your right foot, bending that knee.
Hinge slightly at the hips and keep your knee over top of your right foot (do not let the knee fall inwards or outwards).
Keep your chest up and core strong. Bring your right leg back to the starting position using a strong push off of the right foot.
Repeat on the left side.
Why should figure skaters do Lateral Lunges?
Side lunges aid in lower body power, single leg strength, balance, and stability. These will be useful in skating for more power in side-to-side movements such as stroking, footwork, and reducing the risk of injury.
EXCERCISE 3: KNEE CURLS FOR FIGURE SKATERS
How to do Knee Curls
Reps: Perform the exercise for 30 seconds.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do knee curls for figure skaters
Description:
Begin in a plank position with a stability
ball under your lower legs.
While
maintaining a strong core, pull both knees
in towards your chest.
The ball will roll
forward and end up under your feet.
Slowly return to your starting position and
keep your core strong.
Why should figure skaters do Knee Curls?
Knee Curls help figure skaters build core strength and stability. This exercise works the core,
hips, back, and triceps. These
are important for figure
skaters, as it works stabilizing
muscles to stay balanced in
difficult positions. Having a
strong upper body, back, and
core will allow you to look
more graceful as you skate.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do hamstring curls on a Swiss ball for figure skaters
Description:
Lay on your back with a stability ball under
your heels.
Activate your lower core by
bringing your belly button in towards your
spine and lift your hips off of the ground.
Slowly pull the ball in towards your hips
while keeping them raised.
Slowly straighten your legs back out and drop
your hips back to the floor.
Why should figure skaters do Hamstring Curls?
Hamstring Curls on a swiss ball helps figure skaters build their core muscles as well as their hamstring muscles. This exercise works your
glutes, hamstrings, and core.
These are key muscle groups
for maintaining power
throughout your skate,
improve jump height, and staying strong in landings and
spins.
EXCERCISE 5: BALL TRANSFERS FOR FIGURE SKATERS
How to do Ball Transfers
Reps: Perform the exercise for 30 seconds.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do Ball transfers for figure skaters
Description:
Lay on your back with a stability ball
between your feet.
Push your low back
towards the ground and fold your legs and
upper body towards each other, creating a
V-shape.
Grab the stability ball with your
hands and slowly return to a laying
position.
Lift upper body and legs towards
each other again and pass the stability ball
back between your feet.
Remember to
keep your lower core activated by pushing
it towards the floor.
Why should figure skaters do Ball Transfers?
Ball Transfers are an excellent exercise to help figure skaters build their core strength and stability. Ball transfers work your lower
abdomen and rectus
abdominis (this is your
6-pack!). Improving strength
in the lower abdomen will
decrease back pain and
improve hip stability. By
working on the rectus
abdominis, you will improve
core strength. These will aid
in overall stability while
skating, keeping controlled
after jumps and coming out
of spins, and maintaining
balance while in off-center
positions.
Reps: Reps: Perform the exercise for 30 seconds on each foot.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do a deadlift for figure skaters
Description:
Stand with your feet shoulder width apart,
keep a slight bend in the knees and hinge
at the hips while reaching towards the
ground.
Keep the back straight and hands
hip width distance apart, straighten from
the hips.
Maintain a straight back
throughout this exercise.
Why should figure skaters do Deadlifts?
Deadlifts build a figure skaters strength and stability and assist with a skaters ability to land their on ice jumps. Deadlifts are great for figure
skaters because they work on
hip extension, straightening
the hips out when you are
bent over. They also help
with jump performance.
EXCERCISE 7: ADDUCTOR SIDE PLANK FOR FIGURE SKATERS
How to do an Adductor Side Plank
Reps: Reps: Perform the exercise for 30 seconds on each foot.
Complete 2-3 sets per exercise with a 1-minute rest in between sets.
How to do Adductor Side Planks for figure skaters
Description:
While laying on your left side, put your left
elbow on the ground directly below your
shoulder.
Push shoulders away from the
ground to keep a strong base.
Straighten
legs out to keep a straight line between
the shoulders, hips, knees, and ankles.
Lift
up hips and engage core and maintain
strength in shoulders.
Raise leg that is closest to the ground toward your chest while placing your weight on the top leg.
Why should figure skaters do Adductor Side Planks?
Adductor Side planks build core strength and stability as well as activate hip flexor muscles. By strengthening your core
and obliques, holding
yourself up after jumps will
feel easier, and maintaining
positioning throughout spins
will be more consistent. This
exercise also works your
stabilizing muscles in your
shoulders, core, and hips
which will be beneficial in
keeping balanced and
reducing the risk of injury.
Together with her professional background in fitness and experience as an international skater, she Signe created a sport specific program for figure skaters, that has climbed to international recognition. Signe's programs are backed by more than 15 years of sport specific research and training.
___
- Signe represented Canada and earned multiple medals at Junior Grand Prix international events.
- Junior Grand Prix finalist.
- represented Canada at the Junior World Championships.
- Canadian Junior Ladies bronze medalist and top 10 in Senior ladies.
- 15+ years of experience coaching beginner to senior level skaters at various skating clubs in Toronto.
- keynote speaker ("Sport Specific Off-Ice Training & Injury Prevention") at the International Seminar for Coaches "A Healthy Skater Will Succeed" at the World Figure Skating Championships in Helsinki, Finland.
- Presented at the 2018 Skate Canada Ice Summit General Meeting on sport specific off-ice training.
- Contracted by the Olympic Training Centre in Rovaniemi, Finland to develop and implement an on ice and off ice training periodized plan for skaters and coaches over the course of 3 years.
- Developed a FLEXAFIT coach certification program.
- Released the “Reach New Heights” DVD- the Ultimate off ice workout program designed specifically for figure skaters.
- author and publisher of "Plan, Skate, Track" - The Ultimate Figure Skater Guidebook.
- Publisher and Editor-in-Chief of Figure Skater Fitness Magazine.
- Skate Canada Hall of Fame/Heritage Committee Member.
