Do Figure Skating Warm-Ups really make a difference?

For figure skaters, every session on the ice is a chance to build skills, improve artistry, and push limits — but many overlook one of the most powerful performance enhancers: the warm-up routine. Whether you’re preparing for a practice, performance, or competition, a properly designed figure skating warm-up can make the difference between a shaky start and a flawless routine.

Let’s break down why your warm-up matters, the science behind it, and how to create an effective routine that sets you up for success on the ice.

Why Warm-Ups Matter in Figure Skating:

A dynamic figure skating warm-up does more than just “loosen up” your body. It:

• Raises your core temperature, priming muscles for intense movement.
• Increases blood flow to major muscle groups, reducing injury risk.
• Prepares joints and tendons for explosive elements like jumps and spins.
• Activates muscle memory, helping reinforce technique right from the start.
• Enhances focus and mental readiness, setting the tone for your performance.

Skipping a proper warm-up can lead to tight muscles, slower reaction time, and greater likelihood of injury — not exactly what you want before launching a double Axel.

The Science of a Skater’s Warm-Up:

Figure skating demands a unique combination of strength, flexibility, precision, and rhythm. That’s why warm-ups should address all key physical systems:

• Neuromuscular Activation: Quick footwork drills and jumps wake up the nervous system for sharp, responsive movement.
• Joint Mobility: Mobilizing hips, knees, and ankles improves balance and edge control.
• Dynamic Stretching: Boosts range of motion while avoiding overstretching cold muscles.
• Mental Priming: A structured warm-up calms nerves and creates a performance-ready mindset.

The Ideal Off-Ice Warm-Up Routine for Figure Skaters:

Here’s an example off-ice warm-up to follow before lacing up:

1. Light Cardio (3–5 minutes)

• Jogging in place, jump rope, or high knees
• Increases heart rate and circulation

2. Dynamic Mobility (5 minutes)

• Hip circles, walking lunges, arm swings
• Targets movement patterns you’ll use on the ice

3. Skater-Specific Activation (5–7 minutes)

• Single-leg balances
• Calf raises
• Core activation (e.g. dead bugs or planks)
• Mini jump sequences (jump squats or split jumps)

4. Mental Rehearsal (2–3 minutes)

• Visualize your first few elements
• Set an intention: rhythm, flow, or control

Want to level up your prep? Try using resistance bands or balance boards to add intensity and coordination work to your off-ice routine.

Warming Up On the Ice: Small Steps, Big Impact:

Once you're on the ice, continue your prep with:

• Edge drills and crossovers
• Light spins and basic jumps
• Glide patterns to transition smoothly into full elements

This helps ease the transition from warm muscles to full-performance intensity.

Final Thoughts: Make Warm-Ups a Habit, Not a Hassle:

If you want to skate your best, your performance doesn’t start with your first element — it starts with your warm-up. Incorporating a consistent, targeted warm-up routine helps you move better, stay injury-free, and mentally lock into your routine from the first beat of music.

The takeaway? Warming up smart is training smart. Treat it like part of your program, and you’ll feel the difference where it matters most — under the spotlight.