What are the best off-ice exercises for figure skaters?

Off-ice training is honestly where so many skaters build the strength that translates directly to the ice. The best exercises target what figure skating actually demands: explosive power, core stability, and ankle control.

Start with single-leg work—lunges, step-ups, and single-leg squats teach your skater's body to generate power from one side, which is exactly what happens during takeoffs and landings. Add in calf raises and ankle strengthening exercises (those small stabilizer muscles matter hugely). Plyometrics like box jumps or jump rope build the quick-twitch power needed for jumps, while planks and dead bugs create the core tension that keeps spins centered and landings stable.

Don't overlook upper body and shoulder work either. A strong back and engaged shoulders help with rotation through jump sequences and keep posture beautiful in spirals and spins.

The consistency matters more than intensity at younger levels. At Pre-Preliminary and Preliminary, three focused 20-minute sessions per week off-ice makes a real difference without overdoing it. The goal is complementary strength, not exhaustion—your skater still needs energy for ice training.

Want to see this in your child's skating? SkateMarks analyzes every jump with per-second AI coaching notes.