A Flexibility Training Framework for Figure Skaters

As an ice skater, flexibility is essential for achieving many of the sport’s high-level positions, like the spiral and Biellmann. Without adequate range of motion and control, these movements simply aren’t accessible. Flexibility also supports fluidity and grace on the ice.

Simply “stretching more” isn’t enough. A well-structured flexibility session helps you develop range of motion progressively and purposefully. This article breaks down a practical 60-minute flexibility framework I shared during an online workshop for skaters. Whether you’re using it pre-skating, post-training, or as a cross-training tool, this structure will help you train your flexibility with intention.

To help skaters and coaches visualise how to structure a complete flexibility session, I created the infographic below. It outlines the key components of a one-hour off-ice flexibility routine, based on the structure I shared during the workshop.

 

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In the rest of this article, I’ll expand on each block in the session and share some practical tips to help you individualise your plan.

 

⏱️ Flexibility Session Overview
Total Duration: 60 minutes
Structure: Four 15-minute blocks

• Active Warm-Up
• Floor Body Preparation
• Static Stretching
• Flexibility Skill Work

Tip: Use music as a timer — about 3 songs per block helps keep things fun and focused.

🔥 1. Active Warm-Up (15 mins)
Start by increasing your heart rate and activating key movement patterns. This prepares the body for deeper stretching and reduces injury risk.

What to include:

• 5 mins skipping (1 song)
• 10 mins of dynamic drills: Jumping movements / Low-to-medium range dynamic flexibility
• Balance challenges

💪 2. Floor Body Preparation (15 mins)
Use this block to build active range and strength at end range. Choose one focus per song or 5-minute segment.

Theme ideas:

• Pike drills
• Straddle drills
• Spine warm-up and mobility

Each sequence should challenge flexibility and control — especially important for positions like splits, laybacks, and bridges.

🧘 3. Static Stretching (15 mins)
Now is the time to address specific restrictions or recovery needs. The goal here is to relax into positions and work on symmetry.

Guidelines:

• Hold each stretch for 30–60 seconds
• Complete 1–3 sets per stretch
• Keep intensity at no more than 7/10
• To address major asymmetries, do 1 set on your preferred side and 2 on the non-preferred side
  
  

✨ 4. Flexibility Skill Practice (15 mins)
This block focuses on applying your range to specific figure skating positions in a stable environment. Choose 3 target skills and 2–3 drills for each.

Example skills:

• Biellmann / Needle / Ring Balance
• “I” Spin / Leg Mount / Heel Stretch
• Forward Spiral / Ponchee

Practicing your goal skills after a complete flexibility workout is the perfect time to maximise results while reducing injury risk. Small gains count – stick to the prescribed volumes. 

❄️ When to Use This Framework
You can adapt this flexibility session to meet different training goals:

✅ Pre-Skating
Use the warm-up and floor body prep to activate key muscles and movement patterns before stepping on the ice.

🌀 Cross-Training
Use the full session as a stand-alone off-ice training block — great for rest days or building range between competitions.

🧊 Post-Skating
Start from Floor Body Prep and Static Stretching to support mobility and recovery. End with a 5-minute cooldown if you’re not returning to the ice.

🧭 Personalise Your Flexibility Program
This session framework can be individualised. Work with your coach to adjust time blocks and choose the right drills that target your skating goals. Consistency, progression, and variety are the keys to success.

💬 Want some Practical Support?
If you’re a skater or coach looking to structure your flexibility sessions more effectively, I’d love to help. Reach out for support or to explore personalised programming options. or get in touch with us to organise a workshop for your sports club or organisation.