Mobility 101 for Figure Skaters 10 Week Guide
Looking for the best figure skating stretches and stronger extensions? New to stretching?
This program is for you! 10 weeks, 20 workouts, and 200+ exercises. Train the mind muscle connection needed to control your range of motion. Master the balance and form needed to extend effortlessly. Learn how to resistance to increase the strength and stability while stretching your limits.
Are you ready?
This 10 week program includes:
✓ 2 weekly figure skating flexibility and mobility routines with several modifications & progressions
✓ 200+ exercises
✓ Best practice tips to achieve flexibility and mobility safely
✓ Video demonstrations and written cues
✓ Includes a downloadable PDF file and lifetime access
✓ Click here for a free preview!
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All About Figure Skating Stretches 101
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![figure skating off ice training workout]()
Week 1
Workout 1.1 - Daily CARs Routine. I love this as a daily morning routine or dynamic warmup. Use 10-30% intensity for your morning routine and 30-70% intensity for a dynamic warmup.
Workout 1.2 - Training CARs Routine. Use 70% effort if you are using CARs as a workout. Use bands or weight to increase the intensity.
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![figure skating off ice training workout]()
Week 2
Workout 2.1 - Dynamic Warmup. This is a great dynamic routine for your skating warmup. The movements mimic your skating elements.
Workout 2.2 - Dynamic Mobility Workout. Add resistance while finding your full range of motion to find strength at all angles. This can be done after a skating session or as a separate off-ice workout.
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![figure skating off ice training workout]()
Week 3
Workout 3.1 - Seated Static Stretching. A full body stretching routine! For those of us sitting a lot, try this during a work break. Remember to brace the core by pulling the bellybutton into the spine and sitting tall.
Workout 3.2 - Seated Mobility and Flexibility Routine. A twist on the seated full body stretching routine! Remember to brace the core by pulling the bellybutton into the spine and sitting tall.
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![figure skating off ice training workout]()
Week 4
Workout 4.1 - Supine Stretching & Core. A supine stretching routine with optional band for added difficult and resistance. This routine focuses on learning how to engage a strong skater core.
Workout 4.2 - Supine Mobility & Core. Most exercises can be done statically or with movement for mobility. By adding a weight, we can feel a deeper stretch and muscular engagement while moving intentionally.
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![figure skating off ice training]()
Week 5
Workout 5.1 - Kneeling Stretching Routine. A kneeling static stretching workout. We don’t have our feet to help with stability, so remember the engage the core and stabilize the hips for each exercise.
Workout 5.2 - Kneeling Mobility & Flexibility Routine. Stepping the routine up a notch! Add a loop band and weight.
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![figure skating off ice training]()
Week 6
Workout 6.1 - Full Body Stretch and Strength. A full body routine that involves coordination of the upper and lower body. Ice skater specific exercises.
Workout 6.2 - Full Body Mobility & Flexibility Routine. Compound yoga-inspired movements to feel limber from head to toe.
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![A pair of blue athletic shoes, blue dumbbells, earphones, and a water bottle on a light-colored surface.]()
Week 7
Workout 7.1 - Static Stretching & Hip Work. This is an advanced stretching routine with a special focus on hip stability. Adding a step gives us a deeper stretch and reach.
Workout 7.2 - Full Body Flexibility & Mobility - Hip Focus. Add resistance to challenge the core and hips.
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![Blue athletic shoes, small blue dumbbells, earphones, and a water bottle on a beige surface, viewed from above.]()
Week 8
Workout 8.1 - Foam Roller Hip Work. foam roller is a great tool to help with stretching, inhibition, and proprioception. These exercises will help specifically with your hip stability.
Workout 8.2 - Foam Roller Mobility Work. Add movement and resistance to challenge the core and hips at all different planes and positions.
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![A pair of blue athletic shoes, blue dumbbells, white earphones, and a water bottle on a light-colored surface, suggesting a workout or exercise setting.]()
Week 9
Workout 9.1 - Advanced Stretching with a Loop Band. This is an advanced stretching routine. I hope you are inspired with these loop band ideas.
Workout 9.2 - Banded Mobility & Flexibility Routine. By training our flexibility in the quadruped position, we can strengthen our core and lumbo-pelvic hip stability at the same time.
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![Blue athletic shoes, blue dumbbells, white earphones, and a water bottle on a beige background also known as workout or exercise items.]()
Week 10
Workout 10.1 - Advanced Full Body Stretch. This is an advanced full body routine that involves coordination of both the upper and lower body, with rotation to condition the core.
Workout 10.2 - Advanced Full Body Mobility. We combine compound exercises and resistance to train our end range of motion for maximal skater strength.
Check out a sample workout!
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Functional Range Conditioning Practictioner
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