--- This is a warm-up for ice skating, suitable for all levels. Warming up before you lace up your skates is essential — it prepares your muscles, joints, and balance for the specific demands of ice skating, helps prevent injuries, and ensures you feel confident on the ice. In this warm-up, you will activate your leg muscles, core, and coordination with dynamic, standing movements — all crucial for smooth gliding and quick reactions. Make sure you have enough space to move freely. Let’s get started. --- Begin by marching in place and lifting your knees high. Stand upright, lift your knees as high as comfortable, and swing your arms loosely. Engage your core and land softly with each step. This gets your circulation going and activates your hip flexors, thighs, and core. [Pause 15s] Continue marching, lift your knees a bit higher, and swing your arms more vigorously. Stay upright and maintain a steady, energetic pace. [Pause 13s] Just a few more seconds, keep breathing calmly as you march. [Pause 7s] --- Now, alternating side lunges. Place your feet together. Step to the right, bend your right knee, and push your hips back, keeping your left leg straight. Return to the center, then step to the left. Keep your upper body upright, weight on your heels, and feel the stretch on the inner thighs and hips. Switch sides in a smooth motion. [Pause 15s] Continue side lunging, making sure your knees stay over your toes and your back stays straight. [Pause 13s] Push off the ground powerfully to return to the center, feeling your hips and glutes working. [Pause 10s] --- Now, standing glute contractions. Stand hip-width apart, knees slightly bent. Push your hips back a little, then squeeze your glutes hard and bring your hips forward. Keep your core tight and chest lifted. Imagine giving your push-off on the ice more power — this activates your glutes and protects your lower back. [Pause 15s] Keep going, focusing on strong, controlled contractions with each repetition. [Pause 13s] Stay upright and breathe calmly as you continue the movement. [Pause 10s] --- Next, dynamic ankle circles. Stand upright and lift your right foot slightly off the ground. Slowly circle your ankle in one direction, then switch directions. This mobilizes your ankles for better edge control and balance. [Pause 12s] Now switch to the left foot. Lift it slightly and draw slow, controlled circles with your ankle in both directions. [Pause 12s] Keep your standing leg stable and use your arms for balance. Mobile ankles are important for safe and powerful ice skating. [Pause 10s] --- Now we’ll do standing torso rotations. Stand hip-width apart, arms extended at shoulder height. Gently rotate your upper body to the right, then to the left, while keeping your hips facing forward. Rotate only as far as comfortable, waking up your spine and core. [Pause 15s] Keep rotating, feeling your core muscles working with each movement. Let your head follow your hands to keep the motion smooth. [Pause 13s] Keep your pelvis stable and enjoy how your upper body loosens up. [Pause 10s] --- You are now warmed up and ready to lace up your skates. This warm-up before every session helps prevent injuries, improves your balance, and makes your first steps on the ice feel easier and more controlled. With activated muscles and prepared joints, you can enjoy every glide and every turn. Return to this routine regularly — your body and your skating will thank you. Have fun on the ice! ---