Laced Up Figure Ice Skating Warmup

--- This is a warmup for ambitious figure skaters, performed directly on the ice. Warming up on the ice activates the key muscles and stabilizers, improves your balance, and prepares your joints for the specific movements involved in skating. Each exercise is done standing with skates on to build your confidence, coordination, and control before you start your session. Let's prepare your body and mind optimally for skating. --- Start by standing upright on the ice, feet hip-width apart, knees slightly bent, and core engaged. We'll begin with a light marching in place. Lift one knee up alternately, then the other, as if you were marching. Keep your upper body upright and your arms relaxed at your sides. This activates your hip flexors and warms up your lower body. Let's go. [Pause 15s] Stay upright, perform the steps with control, and feel how your core supports every movement. [Pause 15s] --- Now for dynamic arm swings. Swing both arms forward and backward in a controlled motion, keeping your shoulders relaxed and your hands open. This mobilizes your shoulders and upper back, both important for balance and powerful skating. Keep your core stable and your gaze forward. [Pause 15s] Make the swings a bit bigger but stay smooth. Feel your shoulder blades moving and your spine lengthening. [Pause 15s] --- Next, we do lateral weight shifts. With knees slightly bent, gently shift your weight from one skate to the other, feeling the pressure move from the inside edge of one foot to the other. Make sure to keep your hips level and your upper body steady. This strengthens your glutes, inner thighs, and ankle stabilizers. [Pause 15s] Let the movement flow smoothly from side to side and try to stay centered over your blades. [Pause 15s] --- Now controlled forward gliding. Push off gently with one foot and glide forward on the other, then switch legs. Focus on your balance, soft knees, and an active core. Use your arms for balance, holding them slightly to the sides. This warms up your glutes, thighs, and trunk and helps you find your rhythm on the ice. [Pause 15s] Keep switching the gliding side and try to make each push-off even and smooth. [Pause 15s] --- Now gentle trunk rotations. Stand upright with knees slightly bent, arms extended sideways at shoulder height. Gently rotate your upper body to the left, then to the right, while keeping your hips facing forward. This mobilizes your spine and activates the oblique abdominal muscles, which help with turning and stability on the ice. [Pause 15s] Keep your neck long and shoulders relaxed as you alternate the rotation. [Pause 15s] --- Now ankle circles. Shift your weight onto your left foot. Lift your right foot slightly off the ice and make slow, controlled circles with your ankle, first in one direction, then the other. [Pause 8s] Switch sides. Shift your weight onto your right foot, lift your left foot, and circle your ankle in both directions. Stay balanced and move slowly. [Pause 8s] --- Now gentle squats. Place your feet hip-width apart with skates parallel. Bend your knees into a slight squat, keep your upper body upright, and your weight centered over your blades. Straighten back up and repeat the movement. Focus on a smooth, controlled execution and keep your heels on the ice. [Pause 15s] Engage your core and make sure your knees stay over your toes as you go down and up. [Pause 15s] --- Now a gentle side lunge. Step your left skate to the side and bend your left knee, shifting your weight over it while keeping your right leg straight. Return to center and switch to the right side. Keep your upper body upright and the movement controlled. This opens your hips and activates your inner thighs. [Pause 15s] Continue switching sides and feel the stretch and strength in your hips. [Pause 15s] --- Now a new exercise: single-leg stance with a slight knee lift. Shift your weight onto your left foot and slowly lift your right knee up to hip height. Hold the position for a moment, feel your balance and core activation. Lower the knee with control and switch sides. [Pause 15s] Shift to your right foot, lift your left knee, and hold your balance. Repeat this controlled movement to improve your stability and strength while standing. [Pause 15s] --- Another new exercise: side leg lifts while standing. Stand upright, shift your weight onto your left foot, and lift your right leg sideways off the ice as high as comfortable. Hold briefly, feel the activation of your hip muscles, and slowly lower the leg. Switch sides. [Pause 15s] Repeat the side leg lift on the left side to strengthen your lateral hip muscles and stability. [Pause 15s] --- And one more new exercise: small jumps in place. Stand hip-width apart with knees slightly bent. Make small, controlled jumps on both feet, land softly, and absorb the movement with your legs. This activates your calf muscles and improves reactive power for jumps and landings. [Pause 15s] Stay relaxed and focus on a gentle, springy landing to enhance your jumping power and coordination. [Pause 15s] --- You are now warmed up and ready to skate with more strength, balance, and control. Warming up on the ice helps prevent injuries, improves your performance, and ensures your muscles and joints are truly prepared for skating. A good warmup makes you feel lighter on your blades, react faster, and enjoy every session more. Feel free to return to this warmup regularly to keep developing and stay strong on the ice. Have fun training! ---