Types of Stretches Before Figure Skating

Benefits

• The primary benefit of stretching before a figure skating workout is to wake up the central nervous system. This brings to life the muscles and tissues that will be used during the routine. A skater who may seem to balance her entire body's weight on one leg is dependent upon the flexibility and range of motion that proper stretching provides. Each leap, spin and travel across the ice is then infused with a vitality and power that otherwise would likely not be present. A professional figure skater likely intends to perform for many years. With proper stretching techniques, shie is able to keep her musculature long and flexible, assuring themselves of a minimum of injury and tissue damage. Of chief importance with any preskate stretching routine is to proceed only within the normal range of movement of each muscle or joint. Without heeding this point, a skater can likely guarantee herself a painful and injury-prone result.

Ankle Muscle Stretches

• Ankle strength to a figure skater is as crucial as breathing. Without it, clean landings of various jumps and spirals likely cannot be attained. In addition, a proper ankle warm-up will provide the skater with improved line of leg, toe pointing and edge sequences. All of this will lend itself to a safe, precise and attractive routine.
  One excellent ankle stretch is performed as follows: The skater will stand with one of his feet behind the other one, and point the foot/toes of the rear leg so that the toe tops are still touching the ground. He then lightly bends both knees until a stretch is felt in the front of the leading leg and the ankle of the trailing leg.

Calf Muscle Stretches

• Just as important as ankle strength is calf muscle strength. In a figure skater's routine, jump height can be as important as a clean landing. In addition to aiding in the skater's jump routine, is the ease which other items, such as sit spins are carried out when the calves are sufficiently warmed-up. This can also strengthen the artistry and flow of the routine itself.
  One of the easiest calf stretches to perform is accomplished by positioning one foot in front of the other, gradually bending the leading leg. The skater's weight will then shift forward. It is important to to maintain a straightened position of the trailing leg, pressing the heel into the ground. This stretch can best be performed if the skater braces her hands into a wall. There should then be a noticeable stretch within the calf of the trailing leg. This process is repeated for each leg.

Hamstring Muscle Stretches

• Along with a skater's jumping routine, the hamstring muscles are used in the performance of certain spins and spirals, namely the donut and catch-foot camel spins. A tremendous amount of strength is needed for the skater to grab his skate blade and resist the centrifugal force of the spin itself. Therefore, appropriate stretching of the hamstring muscle will cut down considerably on any painful cramping that may result from the performance of this particular portion of a skating routine.
  A highly effective hamstring stretch consists of the skater leaning his upper body onto the side of a bench, with one leg leading and the other trailing. He then slowly leans his hips forward, making sure to keep the back straight. If performed correctly, the skater will feel a gentle stretching sensation in the back of the trailing leg. This stretch is repeated for the skater's opposite leg.

Quadricep Muscle Stretches

• Aside from jump support that this large thigh muscle group provides, the primary support of a skater's sit spin depends on quadriceps muscle strength. Although many assume that jumps and leaps are the most taxing parts of a skating routine, in truth the spins require muscular strength. Therefore, an adequate stretch of this muscle group is equally as important.
  An easy stretch for the quadriceps muscle is a simple wall slide stretch. The skater accomplishes this by standing with her back against a wall, sliding downwards into a sitting position. If possible, the skater should try this stretch first being on two feet and then only on one.

Side, Chest and Neck Muscle Stretches

• Right behind the athleticism and strength that many parts of a skating routine require is the artistry that is simultaneously displayed. Each spin, leap and jump is made that much more impressive when the skater's upper and lower body are in sync. Aside from this, the skater can avoid many pelvic muscle injuries and imbalances that come with not having this region appropriately conditioned prior to the routine.
  Starting with the side muscles (quadratus lumborum), the skater can stretch this area by standing with the feet shoulder width apart. He then lets his right knee bend slightly and allows the right hip to lower. Then he will reach overhead, bending at the waist. This stretch is repeated for both the right and left side.
  With regard to chest muscles, a skater can perform an appropriate stretch by standing sideways roughly one or two feet away from a wall. He places the arm that is nearest to the wall up against it, at about shoulder height. Gently, the skater then twists away from the wall, getting a stretch that should be felt right across the entire chest.
  Neck muscle stretches will lend themselves to decreased shoulder tension and increase mobility. In addition, a skater will likely own an ease of expression if this area is properly stretched as well. Appropriate neck stretching will lend itself to ease of balance, necessary mostly for the performance of layback spins.
  The best stretch of these muscles is had by placing one hand on top of the head. Gently pulling the head forward until a slight stretch is felt. This can be repeated for both sides. As with all other stretches, the athlete should only stretch to the beginning point of resistance and never to the point of pain.