An Off-Ice Flexibility Routine

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 how to structure a flexibility session for figure skaters in a practical 60-minute framework. 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 off-ice flexibility routine, I created the infographic below.

 

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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 flexibility training plan.

 

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

• Active Warm-Up
• Off-Ice Conditioning & Floor Body Preparation
• Static Stretching
• Flexibility Skill Work

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

 1. Active Warm-Up for Figure Skaters (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:

• Skipping warm-up
• Dynamic drills: Jumping movements / Low-to-medium range dynamic flexibility
• Balance challenges

2. Off-Ice Conditioning & Floor Body Preparation for Figure Skaters (15 mins)
Use this block to build active range of motion and strength at end range. Include a variety of exercises for each of the following, ~5-10 reps per exercise. 

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

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

3. Static Stretching for Figure Skaters (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 muscle group
• Keep intensity at no more than 7/10
• To address major asymmetries, do 1 set of an exercise on your preferred side and 2 sets on the non-preferred side
  
  

4. Flexibility Drills for Skating Skills (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.

For example, flexibility exercises for:

• 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, so stick to the prescribed volumes. 

When to Use This Framework
You can adapt this flexibility training structure 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. If your training session is likely to involve some of your key flexibility skills, then continue with skill specific static stretching and flexibility drills. Be sure to potentiate your muscles with an on-ice dynamic warm up before attempting any jumps. 

Cross-Training
Use the full session as a stand-alone off-ice training block (great for rest days or between competitions periods).

Post-Skating
Complete the static stretching section straight off the ice in a warm room while your muscles are still very warm post-session. This will support flexibility maintenance and recovery. 

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 an athlete or coach looking for help with your flexibility training plan, 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.