Improve your performance

Injury prevention exercises and proper load management will reduce the risk for injury and lay the basis for better performance.

Figure Skating

Why do the training?

The exercises in this programme target the back, groin, thighs and ankles, and aim to strengthen the muscles and improve control during jumps and landings. With good skating skills and technique, you will be able to reduce the frequency of acute injuries.

The well-rounded figure skater

In order to become a well-rounded figure skater, you need coordination, speed, agility, stamina, technique, elegance and resilience. It is important to have balance and versatility in your training programme, and a figure skater will often incorporate elements from gymnastics, ballet and strength training in their workouts.

Why practicing twirling?

You may wonder why Camilla twirls around before doing the flyer? This is a balance exercise specific to figure skating, to work on stability from the ankle and the core. As a figure skater, you need to challenge yourself with rotation exercises to become better in your sport.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

    • Play video
      Single–leg jump with rotation +
      3 x 8–16 repetitions
    • Play video
      Wall plank +
      As many as possible with good control
    • Play video
      Rotations + single–leg balance
      4–6 repetitions
    • Play video
      Single–leg squat +
      As many as possible with good control
    • Play video
      The diver +
      3 x 8–16 repetitions
    • Play video
      Copenhagen adductor short
      3 x 8–16 repetitions

  • Level 3

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

    • Play video
      Plank with rotation
      As many as possible with good control
    • Play video
      Wall plank with rotation
      As many as possible with good control
    • Play video
      Rotation + flyer
      4–6 repetitions
    • Play video
      Single-leg squat + flyer +
      As many as possible with good control
    • Play video
      Rotation + cartwheel + flyer
      4–6 repetitions
    • Play video
      Copenhagen adductor
      3 x 8–16 repetitions
Level 1 Level 2 Level 3

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