Figure skating requires a high level of general physical fitness. It requires a high explosive capacity at the same time it requires a subtle motor control.
There is tension in every muscle of the body in jumps that show seemingly broad power. Because skating combines the expression of power and the soft beauty of dance itself, skating practice can be done not only on the ice; land training has become a standard in every skater's training. There are five main training directions for figure skating on land. Flexibility physical fitness physical coordination ability ice sports is first of all flexibility. The flexibility requirements of figure skating are not as good as gymnastics, ballet and other sports, and our team's requirements are to be able to do the crossed and vertical forks, legs together as one, palms on the ground, be able to lower the waist and open the hips, and almost no problem. Why do you need flexibility? Because many skating maneuvers have large body extensions, such as squats, swallows, and waiters. In order to accomplish these moves, flexibility is necessary first and foremost. Flexibility requirements are generally lower for boys and more stringent for girls. The method of training is, of course, to stretch separately each day, for example, to watch (?) Pressing the legs when there is nothing to do before bedtime. Flexibility training is not specialized enough, self-practice is enough. Second, physical fitness. Figure skating requires a lot of physical strength. Beginners may not feel this way, but once the program starts, a set cannot be skated down simply if you are not in good physical condition. Therefore, physical fitness is very important to be able to skate down a set of programs. However, fitness training methods are the same as flexibility and are not highly specialized. As long as you keep practicing, you can definitely improve. We train by running at variable speeds, folding, running around the body around the clock, crying, and sprinting to our deaths. In addition to running, there are also high legs, handstands, and big jumps (i.e., hard jumps and air splits). But mainly running. Next comes physical strength. Strength in this context is not explosive power, but control of muscles and other forces. The word "strength" in your mind may have a rough, instantaneous, uncontrollable energy. This is not entirely true for skating, but it is necessary. This kind of strength training can be improved by squatting, jumping, etc. At the same time, skating requires a more controlled strength that is enhanced by working the small muscle groups around the joints. How do you work out muscle groups? We usually do abdominal and back muscle workouts by squatting against a wall, standing on one foot and lifting our heels. Of these, abdominal and back muscle work is important for jumping, squatting is important for sliding and landing on jumps, and leg muscle work is important for rotation. Strength training is a little more specialized than the first two. I think it's best practiced when someone is with you. After all, weighted jumps still carry the risk of injury. One of my former teammates did sit-ups and went to the hospital for abdominal muscle problems. There's also coordination. Coordination, coupled with agility, is an ability that allows one to be flexible on the ice. Figure skating doesn't require much upper body coordination, it's mostly lower body coordination. For example, how fast you can move your legs, how many positions you can do after jumping, basic balance, etc. First, I would like to recommend an artifact which seems to be called the agility ladder. Use this ladder to quickly improve the ability to move your feet and work on your muscle memory (I can't stop my feet because I use it anyway). Make one foot vertical entrances and exits with this stuff (ladder perpendicular to you, one foot clocked out, another foot in and out at a time). Vertical entrances and exits with horizontal crossovers (the ladder swings, two feet start on the outside of the ladder and enter the square horizontally and then leave the square in that order). These exercises are for foot movement. The increase in ability is huge (without the ladder, of course). We also do scissor leg exercises. The more we cross our legs in the air after takeoff, the better the results. Finally, there is swallowing balance training, which simply means landing on one foot and lifting one foot behind the body so that the legs form a 90-degree angle and holding that position.