Why you should warm-up before getting on the ice?

Many skaters often neglect warming-up as part of their training regime. This may simply be due to being time poor when they get to the rink or unsure of how to do a warm-up. Warming-up before getting on the ice for your skating session is crucial, it assists by gradually elevating your cardiovascular system through raising your core body temperature and increasing blood flow to your muscles. Warming-up can also help to minimise muscle soreness and risk of injury.

As a skater, our ice time is precious and is better spend learning a new skill or refining and improving a skill rather then undertaking a warm-up. A normal everyday warm-up can take just over 10 minutes, while a competition off-ice often takes longer. It can be estimated that just 10 minutes off the ice before a session can help the effectiveness of the next 45 minutes on the ice!

Warm-ups... where to start?

First, we want to start using either a foam roller or small hardball to roll out key leg muscle groups. Then, start a dynamic warm-up where you move your body through the range of motion with will assist while on the ice. This is not flexibility training where you hold positions, instead the skater repeatedly goes into stretched positions and then immediately released the stretch.

Next the skater wants to elevate their heart rate for about 5 minutes. This can be done by undertaking light jogging or skipping with a jump rope. Lastly, the skater finishes their warm up with skating specific skills such as rotations or landing drills (your coach may have specific exercises they would like you to do).

Now you're prepared to get your skates on and start your training session.

Cool down's are important too!

Don't forget at the end of your session to cool down. A cool down general lasts between 3-10 minutes and allows your heart rate and breathing to return to normal. At the end of your skating session on the ice, the skater should go around for a couple of final stroking laps. Once you've left the ice complete a couple of minutes of stretches and skating movements (such as spirals) to end your training for the day and prepare your body for tomorrow!