Off Ice training

My concept of training incorporates the necessary function a skater needs to perform while preventing injuries by strengthening the body as a whole. The US Figure Skating Association shares a similar philosophy, "The main goal for off-ice training sessions are to enhancing skating skills and performance and to reduce and/or prevent skating related injuries."

According to usfsa.org, their guidelines for off-ice training recommend the a Strength Training Program design should be specific to the individual athlete’s age and abilities (not cookie cutter)
Every skate is different. I believe in one-on-one training for optimal benefits. Small group training can occur with athletes that have similar needs.

What can you expect in a training session?
The first training session will be an evaluation. I will watch the skate move and perform common multi-joint movements and assess. I will also identify areas that are in need of improved stability and mobility.

For the follow up sessions, they will typically include:
a. Warm-up/Cool-down with Flexibility Training (minimal flexibility unless that is an area that needs attention)
b. Strength Training
c. Jump/Plyometric Training
d. Aerobic and Anaerobic Endurance Conditioning

Program periodization according to the performance schedule and competition will be discussed and the training will be laid out around those dates.
My concept of training incorporates the necessary function a skater needs to perform while preventing injuries by strengthening the body as a whole. The US Figure Skating Association shares a similar philosophy, "The main goal for off-ice training sessions are to enhancing skating skills and performance and to reduce and/or prevent skating related injuries."

Off-ice training for figure skating is becoming more of the norm. Coaches, and even athletes themselves are discovering that off-ice strength training can be beneficial for many reasons. To perform more technical jumps, spins, and other elements on-ice, the need for off-ice strength & conditioning training has definitely increased. Also, skaters are performing more programs and competing more throughout the year, thus the need for that skater to be physically strong and well-conditioned, and injury free.
Finally, a majority of these skaters are attempting these technical skills on-ice, with many repetitions, and these skaters are very young with immature bodies. Therefore, there is a risk of serious musculoskeletal injuries, if not early in their skating career, than later in their skating careers.

According to usfsa.org, their guidelines for off-ice training recommend the a Strength Training Program design should be specific to the individual athlete’s age and abilities (not cookie cutter)
Every skate is different. I believe in one-on-one training for optimal benefits. Small group training can occur with athletes that have similar needs.

What can you expect in a training session?
The first training session will be an evaluation. I will watch the skate move and perform common multi-joint movements and assess. I will also identify areas that are in need of improved stability and mobility.

For the follow up sessions, they will typically include:
a. Warm-up/Cool-down with Flexibility Training (minimal flexibility unless that is an area that needs attention)
b. Strength Training
c. Jump/Plyometric Training
d. Aerobic and Anaerobic Endurance Conditioning

Program periodization according to the performance schedule and competition will be discussed and the training will be laid out around those dates.



Keri Heickert, ABD, ATC, PES
Certified Athletic Trainer
Performance Enhancing Specialist
Certified in Graston Technique, Kinesiotaping

Keri can be reached at kheickert@gmail.com