Strong Skaters, Stronger Performances: Why Off-Ice Training Matters

When people think of figure skating, they often picture grace, artistry, and flawless execution on the ice. But behind every triple jump, fluid spin, and seamless transition is a foundation built in the gym. A strength and conditioning program plays a vital role in the development and longevity of figure skaters at every level.

Performance Enhancement

Figure skating demands a unique combination of power, balance, speed, and endurance. Strength training directly improves a skater’s ability to jump higher, rotate faster, and land with more control. Lower-body strength is especially important for generating force during takeoffs and absorbing impact on landings. Core stability helps maintain posture and control during spins, spirals, and step sequences. Upper-body strength plays a supporting role, helping skaters maintain frame, assist with lifts (in pairs or ice dance), and create elegant lines.

Injury Reduction

Figure skating can take a serious toll on the body. Skaters experience high levels of repetitive stress on the hips, knees, ankles, and lower back. Without proper off-ice training, imbalances and weaknesses can lead to overuse injuries or acute injuries from falls and landings.

Strength and conditioning builds resilience. By strengthening muscles, tendons, and ligaments, athletes are better equipped to handle the impact forces of jumps and the wear and tear of intense training schedules. Emphasizing joint stability, balance work, and unilateral strength also helps reduce the risk of common skating injuries like hip impingement, knee pain, and ankle sprains.

Confidence and Longevity

Beyond the physical benefits, strength and conditioning also contributes to a skater’s confidence. When athletes feel strong and well-prepared, it translates to better performance and reduced fear on the ice.

For young skaters, building a strong foundation through age-appropriate strength work can extend their careers and open doors to higher levels of competition. For older or elite athletes, structured off-ice training becomes even more critical to stay healthy and maintain peak performance.

Final Thoughts

Figure skating is more than just artistry and elegance — it’s a sport that demands serious athleticism. A strength and conditioning program isn't an optional add-on; It is an essential component of a complete training plan. Whether you’re coaching beginners or developing national-level athletes, investing in off-ice training pays off in performance, safety, and long-term success.