Figure Skating Fitness Plan?

I think you definitely need to look at what you're doing, yes. It's possible your injuries stem from insufficient strength, in which case extra training could help. It's possible they stem from not wearing enough protection, such as crash pants, in which case you should get some. It's also possible your injuries are over-use injuries (tendonitis, overstretching, etc), in which case training more could actually be harmful.

I personally really liked "Conditioning for Figure skating - off ice techniques for on ice performance" because not only do they explain how to put a training (both off ice and on ice) schedule together, and what exercises to do to build up skills for specific skating elements, but also explain the importance of peak performance periods, resting period, and total out resting days. The book is only 10 bucks or so.

Stretching, endurance, and strength are key to figure skating. Off ice stretching everyday and especially before you skate is a must. Some type of cardio such as jogging, stair master, biking, etc. will be great at building up your stamina and endurance. Strength training with either weights or tension machines is excellent for building up muscle strength/memory:) There are soo many exercise plans out there but if you really strive to do all of these during the week, (you don't have to do cardio everyday, and I would NOT recommend doing weight training everyday for you could tear/pull something). Stretching, which I'm sure you already do, is very important and you can do this everyday:D I would also get in touch with your coach about this and what she/he might recommend for you as a good off-ice plan. Good luck!!

I used to do ballet, yoga, and pilates, but I no longer have the time for that. If you can do that, that's great and what I would suggest. But not everybody can, it's time-consuming and expensive. Instead, I follow this plan 3+ times a week. Start out doing it twice, then build up depending on how easy it is for you. I'm in FS 6 and some of these are from the USFSA website.

Start out stretching (straddles, butterfly, etc.)

Run for 60 seconds, then knee-highs, then butt-kicks, then a cool-down jog

Seal stretch for a flexible back

Bridge (5 seconds hands and feet down, then five seconds with right hand up, then right leg, then left leg, etc.) to strengthen hands, arms, legs, and back

Superman (you may want to do this with legs in a backspin or axel position)

Spirals (20 on each leg holding on to the back of a chair)

Rotational jumps (1/4 turn, 1/2 turn, singles, doubles, and if you can, triples)

All of your jumps (starting at waltz jump. you can skip 1/2 jumps if you want. If you don't have a strong axel, you might want to include flip loop, loop loop, etc.)

Trunk/torso rotations

Double-arm swings

Jumping rope

Jumping jacks

Biellmans

Heel Stretches

Lunges (20 each leg)

Cool-down stretch

Edit as you wish :] remember to drink lots of water.

I run a mile on the treadmill EVERY DAY! It keeps you strong while your not skating. Also, stretch a lot to avoid injuries on the ice. Make an effort to stretch off ice before you skate. That way, you won't pull something while your on the ice.

A balanced diet is also good. Eat three main meals a day and healthy snacks in between. Sometimes I splurge on curly fries from Arbies, so if you wanna do that, feel free. :)

You could also try some dance or yoga. Pilates is really good for toning.

Next time your injured, go to a massage therapist. My friend went to a lady named Angie. It really helped her.

Good LUCK! :D

Glad you're back on the ice! I would have a discussion with your coach about what she thinks could help you as far as off ice training. She can also tell if there are specific areas that you should focus on. I skate 5 days a week and vary my off ice training according to how much I skate that day. Here is what my typical training schedule looks like:

Also, note that before every on ice practice I spend 20 minutes running stairs to warm up and stretching

Monday: no ice, 2 mile run, 30 minutes pilates

Tuesday: 1 hour practice, 30 minutes core strength/jump rope/stretching/jumps

Wednesday: no ice, 2 mile run, 30 minutes pilates

Thursday: 1 hour 45 minute practice, 30 minutes core strength/jump rope/stretching/jumps

Friday: 1-2 hour practice, 30 minutes pilates OR core strength/stretching/jumps

Saturday: 2 hours 15 minutes practice, 1 hour off ice class at rink including core/cardio/strength/plyometrics

Sunday: 1 hour practice, 2 mile run, 30 minutes core strength/stretching

There are several aspects that you need to consider as far as off ice training is concerned. First is cardio. If you aren't skating at least an hour each day, you should run, do an elliptical machine, jump rope, etc. that day. You need a minimum of 30-45 minutes of uninterrupted cardio for it to be effective. Second, you need to stretch. This significantly reduces your likelihood of injury to muscles, tendons and ligaments. Always warm up your muscles first and then stretch. Always warm up and stretch before practice. Stretching is only effective if you do it every day so work through a yoga or pilates DVD at home, take a local class etc. Third is core strength. This is everyone's favorite and includes crunches, push ups, squats, leg lifts, etc. You will quickly notice a difference in things such as spirals if you work on your core strength. Finally, you will want to consider working on your jumps off ice and doing plyometrics. Many coaches have their skaters work on either their actual jumps off ice, straight up and down jumps focusing on rotation, or both. This will also help reduce injury as well as improve jumps.

Your coach will most likely have some great ideas and if your rink offers off ice training classes, you should definitely consider enrolling in them. Many will offer combined classes such as the one I listed above that I take as well as ballet, plyometrics, and off ice jumps. Hopefully this has helped you out and good luck and stay injury free!

Make sure you're properly warmed up before stepping on the ice. I know it's a pain to get there earlier in order to warm up, but it's worth it if you're not going to get injured. I spend about 10-15 minutes before I get on the ice to warm up. Here are some ideas for you to try:

Do bunny hops off ice

Do the grapevine

Run and kick your legs up (Like you're trying to kick your butt :))

Those will get your muscles warm. You don't want to stretch until your muscles are warm or there's a change you will pull a muscle.

Swing your leg forward and then backward. Do 8 times and then switch legs.

Swing your leg sideways 8 times. Switch legs.

Stretch your calves but propping your toe on the edge of the wall and lean forward. Switch legs.

Roll your shoulders froward and then backward 2 times each.

Spread your legs apart, maybe 2 ft or so, and lean forward. If you want to, you can lean toward each leg, stretching the thigh muscle.

Now lean backward as far as you can without hurting yourself.

The main goal of this warm up in to get your body warm and flexible. If you get out on the ice without it, it will be harder to get into the ice and you may injure yourself.

Think of your muscles like a rubber band. If you stick the rubber band in the freezer for a few hours and then take it out and try and stretch it, it will snap fairly quickly. If you just left it sitting out in a warm place, it will stretch a great deal farther before snapping.

Good luck and stay injury-free!