Strengthening the

Figure Skater:
Considerations for Injury
Prevention and
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Performance
Gretchen Mohney, MA, ATC, CSCS,1 Michael G. Miller, PhD, ATC, CSCS*D, TSAC-F,2
and Nicholas Hanson, PhD, CSCS3
1
Undergraduate Athletic Training Professional Program, Department of Human Performance and Health Education,
Western Michigan University; 2Post Professional Graduate Athletic Training Program, Department of Human
Performance and Health Education, Western Michigan University; and 3Exercise Physiology, Department of Human
Performance and Health Education, Western Michigan University, Kalamazoo, Michigan

Supplemental digital content is available for this article. Direct URL citations appear in the printed text and are provided
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ABSTRACT
ATHLETES WHO PARTICIPATE IN
VARIOUS FIGURE SKATING DISCI-
PLINES COULD BENEFIT FROM
SPECIFIC STRENGTHENING EXER-
AND VOLUME OF WORK LOWER
DURING SPECIFIC COMPETITION
PERIODS.
INTRODUCTION
igure skating, whether singles,
their skating careers (3,15). A survey
analysis of female figure skaters found
that 50% reported traumatic incidence
and 50% reported chronic injuries (11).
During the 2012 Innsbruck Winter
Youth Olympic games, figure skaters

CISES TARGETING THE TRUNK,
HIP, AND LOWER EXTREMITY TO
PREVENT INJURY AND ENHANCE
PERFORMANCE. PARTICULAR
ATTENTION SHOULD BE PLACED
ON STRENGTHENING THE TRANS-
VERSE ABDOMINIS, MULTIFIDUS,
AND GLUTEAL MUSCLES FOL-
LOWED BY BALANCE AND POWER
TRAINING. THE EXERCISE PRO-
GRAMS PRESENTED SHOULD
ALSO INCREASE POSTURAL CON-
TROL AND REDUCE THE INCI-
DENCE OF HIP-RELATED INJURY IN
SKATERS. IN ADDITION, THESE
EXERCISES CAN BE COMPLETED
DURING THE ENTIRE TRAINING
YEAR, WITH REDUCED INTENSITY
Address correspondence to Gretchen Moh-
ney, gretchen.mohney@wmich.edu.
F
pairs, dance, or synchronized, is
a widely popular sporting activity,
and participation has increased dramat-
ically at local, regional, and interna-
tional levels (5). It has been reported
that figure skaters may begin organized
training from 5 years of age and perform
multirotation jumps by the age of 8 (11).
Variations in training have been re-
ported to be more than 15–30 hours
of on-ice practice, with 5–15 hours of
off-ice training that focus on strength,
ballet, and aerobic conditioning (11).
With so much time spent training, fig-
ure skaters often become injured. In
a study surveying injury incidence in
world level competitive synchronized
skaters, approximately 15% suffered
low back pathologies and 66% of
females suffered injuries throughout
accounted for 12% of all injuries, con-
sisting of bruises, sprains, or strains to
the hip and pelvis region (17). In
a recent study of the incidence of in-
juries in elite junior level figure skaters,
it was found that 79.5% had acute in-
juries, overuse syndrome, or low back
problems during their skating career
(4). Finally, clinicians have reported
anecdotal increases in hip, lower back,
and trunk injuries in the figure skating
population (11,15).
A majority of the load in figure skating
is placed on the lower extremity, spe-
cifically at the hip joint and spine. Of
KEY WORDS:
skating; balance training; gluteal strength-
ening; injury prevention

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 Table 1
Trunk exercises

Exercise Muscular emphasis Skating skill Description Progressions

Dead bug Transverse abdominis/ General stroking Lie supine. Begin with “drawing Lever arm variations (arms
multifidus and edge in”; teach proper recruitment and legs)
quality technique. Proceed with
techniques alternate arm and leg
(footwork/ extensions maintaining trunk
choreography) stabilization in neutral
Plank Transverse abdominis/ Lift positions, (a) Prone neutral spine plank; Surface changes: balance
options: multifidus, gluteus footwork and elbows bent, progress to disc under elbows/hands;
(a) prone medius; neutral spine choreography, extended. (b) Lateral position Stability ball or
(b) lateral alignment jump position (neutral spine maintained); suspension trainer under
elbows bent, progress to feet. Progression: lower
extended elbow hips to the ground, back
to plank position, on
return abduct leg and
repeat
Prone Transverse abdominis/ Lift positions, Begin in quadruped position, Surface changes: add dyna
alternate multifidus; neutral spine footwork and reinforcing neutral spine and disc under stable arm
extension alignment, gluteus choreography, trunk stabilization. Extend and/or knee. Progression:
maximus. Special spins alternate arm and leg to neural, elastic resistance into
emphasis on drawing in monitoring for compensation at extension at arm and leg
neutral hip and spine on spine into extension.
hip extension Additionally monitor for neutral
hip position

particular interest is the femoroacetab-
ular joint, which is made up of the
femoral head and the acetabulum,
located on the articular surface of the
hip girdle and/or pelvis (8). Within this
joint lies the acetabular labrum, a ring
of fibrocartilage, and dense connective
tissue that is wider and thinner in the
anterior region than the posterior rim,
contributing to anatomical vulnerabil-
ities to injury such as hip labral tear
and/or impingement (8). The inciden-
ces of hip labral tears may be attributed
to the femoral hyperabduction, hyper-
extension, and external rotation com-
mon in required moves of figure
skating (8). Congenital anomalies, such
as hip retroversion/anteversion and
dysplasia may also lead to abnormal
articular loading, resultant in injury to
the femoroacetabular joint (8).
Multiple studies have indicated that
because of the stiffness of the figure
skating boot, there is a lack of optimal
ankle dorsiflexion resulting in biome-
chanical load accommodation, further
stressing the kinetic chain (2,17).
Affected areas of the kinetic chain may
include the lumbar spine, sacroiliac joint,
and hip due to the asymmetric landing
and loading required in the sport
(2,11,14). Torsion/rotational patterns
may also lead to injuries in the discs
and sacroiliac dysfunction as a result of
landing and repetitive single leg loading,
independent of impact loading (5).
To help prevent injuries and ade-
quately perform the movements of
the sport, we recommend implement-
ing a strengthening program that in-
corporates trunk strengthening and
stability, lower extremity strength, bal-
ance, and power in an off-ice condi-
tioning program. During a previous
stroke evaluation study, it was re-
ported that the adductor magnus had
a high level of activity in forward skat-
ing, particularly in the push-off phase
(1). The piriformis and other external
rotators were used during the turnout
motion of skating with the gluteal
muscles being used in almost all skating
motions (2). Hip internal rotation and
knee joint excursions have been found
to commonly occur with weak gluteus
maximus contribution, whereas hip
abductor weakness has been reported
to be an indicator to the future devel-
opment of hip pain and lower leg dys-
function (2,10,12). Because of previous
study findings, specific emphasis for
the strength and conditioning specialist
should include strengthening the leg
and hip musculature.
STRENGTH CONSIDERATIONS
The need for strength training these
athletes is apparent, and the strength
and conditioning specialist should focus
on enhancing trunk muscular balance,
strength, power, and lower extremity
muscular symmetry to prevent injury
to the lower back, hip/pelvis region
(2). Trunk strength is imperative during
spins to keep the axis of rotation
required for skill execution, and to coun-
teract the accumulation and variance in
centrifugal force (11). Coordinated acti-
vation of the multifidus and transverse
abdominals is important to train to pro-
duce appropriate movement patterns

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 Strengthening the Figure Skater

Table 2
Gluteus strengthening exercises

Exercise Muscular emphasis Skating skill Description Progression/options

Flying squirrel Gluteus maximus Single leg skills Lie prone. Begin with flexed Recruitment sequence: glutes
(Figure 1) recruitment before knee in 458 angle at hip. Bring then back extensors; lower
lumbar extensors heels together by recruiting extremity and upper
glutes and extend lifting extremity extension added
quads off of floor. If obtain
proper muscle recruitment
pattern, progress to lower
extremity with upper
extremity into extension
simultaneously, focusing on
glutes before spinal erectors
Single leg bridge Gluteus maximus and Sit spin, death Lying supine with one foot fixed Progression: fixed foot on floor,
hamstring strength, spiral on the floor in knee flexion, balance disk, or suspension
gluteus medius alternate leg extended. Push trainer; neutral spine and
synergy into hip extension, keeping equal hip alignment focus
neutral spine alignment and
equal hip height and return
to floor without releasing
contraction and repeat
Prone planks Gluteus maximus and Choreography, (a) Prone plank position. Place Resistance bands at thighs,
with pulses medius strength spins, lifts, and bands to resist hip extension progression to ankles,
options: (a) and synergistic jumps on single leg while unstable surfaces at upper
prone (b) core stabilization maintaining neutral with extremity if able to maintain
lateral contralateral leg. (b) Lateral neutral spine position
(Figure 2) plank position: place band to
resist hip abduction while
inferior leg maintains neutral
position
Anterior lateral Gluteus medius and Forward and Full weight-bearing, bilateral Bands at thighs, lower
and posterior hip abductor backward stance, soft knee. Slide walk extremity alignment focus
lateral resisted strength stroking power to anterior lateral vector with with core recruitment,
monster walks ankle in neutral, focus on monitor for hip dip, progress
(Figure 3) glute medius activation and band to ankles
neutral core position. Repeat
moving backward into
posterior lateral vector.
Resistance band placement
progresses distally as
strength progresses
Straight leg Gluteus maximus and Single leg balance Holding dumbbells in both Use dumbbells and/or straight
deadlift hamstring strength and aesthetic hands, bend at hips with legs bar—strong form emphasis
with neutral spine extensions straight to the floor and stand
upright. Stance leg should
exhibit a soft knee, whereas
contralateral leg should stay
bent to optimize eccentric
loading on hamstring origin.
Optimize eccentric
lengthening of hamstring
while maintaining neutral
spine and hip alignment

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 Table 2
(continued )
Single leg Gluteus maximus, Spiral edge Single leg stance, extend Progress closed hip (neutral), to
deadlift into gluteus medius, sequence, contralateral leg posteriorly open hip (with rotation) and
spiral hold hamstring synergy camel spin while torso extends opposite increase resistance lever arm
(Figure 4) with transverse combinations direction. Initial focus should into full extension consistent
abdominis/multifidi be on eccentric control at with aesthetic technique.
glute and hamstring with Surface progression may be
synergistic trunk stabilization. floor, balance disc, stability
Lengthen lever arms with ball, with addition of
lower and upper extremity dumbbell in upper extremity
consistent with skill and if able to maintain form and
maintain trunk stabilization balance
while standing leg externally
rotates. Return to neutral and
repeat

for the entire trunk and lower extrem-

ities to limit musculoskeletal dysfunc-
tion. Exercises targeting these
structures are listed in Table 1. The
abdominal and gluteal muscles must
be strengthened with less emphasis
on the erector spinae and iliopsoas
muscles to limit mechanical back pain
(2). In addition, gluteal strengthening
should be emphasized to promote
optimal lower extremity alignment
for performance and injury prevention
to the back, hip, and trunk (12). Ex-
ercises targeting these structures are
listed in Table 2, (Figures 1–4).
Figure 1. Flying squirrel. Once proper trunk strength has been
developed, lower leg strength, balance,
and power activities should ensue.
Incorporation of balance/propriocep-
tive training is imperative to reduce

Figure 2. Prone plank pulse. Figure 3. Lateral monster walk.

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 Strengthening the Figure Skater

injury risk and enhance kinetic chain

performance at the knee, hip, and
lower back (14). With the base of sup-
port reduced by skate blade design, the
athlete continually seeks synchroniza-
tion in muscular recruitment and bal-
ance from the mediolateral muscles of
the hip, knee, and ankle (1,13). For ex-
amples of recommended balance exer-
cises, refer to Table 3, (Figures 5, 6). In
addition, figure skaters demand
enhanced power, specifically in jump-
ing and for speed necessary to com-
plete technical skills (6,9,10). For the
skater to perform multiple rotation
jumps, the athlete must explode into
the take-off and landing with faster rota-
tion, not necessarily height production
(11,13,14). Examples of recommended
plyometric exercises are outlined and
Figure 4. Deadlift into spiral.
explained in Table 4.

Table 3
Balance and kinetic chain exercises

Exercise Muscular emphasis Skating skill Description Progression/options

Suspension trainer Lower extremity strength,
anterior lunge glute, ham, quad
synergy, balance with
large range of motion
demands at hip and
knee. Active assisted
psoas stretch
Single leg skater Lower extremity
lunge (aka: proprioception and
posterior lateral synergy, eccentric focus
vector reach) with trunk stabilization
(Figure 5)
Slosh tube figure 8 Synergy of trunk and hip,
stabilization balance
(Figure 6)
Axle jump take-off Left leg is placed on the Depth of lunge, range of
and landing, suspension trainer strap, motion of contralateral
deep knee behind the body; the right hip, stationary leg on
position for leg is forward in lunge floor, to balance disc.
deep edge position. Perform 1-legged Add dumbbells to upper
footwork, ice lunges maintaining proper extremity as tolerated
dancing alignment and trunk
stabilization
Jump landing and Single leg stance Progress to unstable
stroking progression to 1/4 squat, surface: balance disc,
extend contralateral leg stability ball. May add
into extension in the dumbbells to upper
posterior lateral plane. extremity as tolerated
Monitor lower extremity
alignment (knee valgus,
hip asymmetry) and
neutral spine
Rockers and Fill a PVC pipe with 1/4 Figure 8 with equal hip
twizzles, partner water and cap. The PVC height and neutral spine,
position pipe should be approx. 4 add slosh tube and
changes feet long. Hold maintain alignment.
horizontally in both Progression of figure 8
hands and stand on one could include height
leg, with the other leg progression. Alternate
performing a figure-8 challenges could include
pattern maintaining heel to toe forward
trunk stabilization, lower walking and backward
extremity alignment walking, lateral walking,
and stair ambulation
progression as tolerated

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 Table 4
Plyometric exercises

Exercise Muscular emphasis Skating skill Description Progression/options

Lateral plyo push-offs (see Lateral power Skate Jump off one leg laterally, land Distance, surface, weighted
Video 1, Supplemental progression, glute stroking on opposite, jump back. trunk
Digital Content 1, http:// med, hip ab/ power Repeat. Upper extremity
links.lww.com/SCJ/A193) adductors with consistent with power
lower extremity stroking technique
functional chain
Scissor jumps (posterior Functional eccentric All jump Stand in textbook neutral Toe heel landings, core, hip,
lateral vector single leg strength lower take-off lunge position. Perform lower extremity
plyo switch) (see Video 2, extremity and and ascent with arm swing into alignment focus. Progress
Supplemental Digital trunk stabilization landings flexion simultaneously while height and may add med
Content 2, http://links. switching legs in air to ball resistance with upper
lww.com/SCJ/A194) descend into opposite extremity, consistent with
stance rotational position during
jump technique
1808 jumps (see Video 3, Rotational power Jump Begin in bilateral stance with 1/ Bilateral to unilateral stance.
Supplemental Digital rotations 4 squat position. Arms flex Ninety degree
Content 3, http://links. into rotational position as progression to 1808
lww.com/SCJ/A195) lower extremity propulses rotations. Without
the individual into a vertical resistance, add med ball
jump with goals of optimal with bilateral hand hold
height. Avoid “double waist to chest to enhance
jumping” when landing to jump revolution power
maintain amortization gains consistent with jump
and repeat. Proper form is technique
imperative with good
eccentric control on landings

EXERCISES
The recommended program (Tables
1–4) focuses on trunk strengthening,
stability, balance, and power, which
are all essential attributes required of
a competitive figure skater nonspecific
to individual discipline (4).
Figure skaters often train across disci-
plines until they achieve senior level
status, and continue to participate in
cross discipline skills testing simulta-
neously during their competitive train-
ing calendar. Skills testing requires
performance demands comparatively
with competition demanding peak skill
and performance in front of a judging
panel. Consideration must be given to
competition and testing schedule, the
skater’s on ice skills training and type,
choreography work, program work,
and artistry, which collectively contrib-
ute to the skater’s overall training (13).
The challenge for the strength and
conditioning specialist will be with
periodization design because of the
lack of a clear singular peak in the
yearly training cycle. With the average
figure skater typically participating in
a year round training schedule, the
undulating periodization model may
be more applicable and optimal to
achieve gains without increasing risk
of overuse injury than a traditional
linear approach. Undulating periodiza-
tion includes weekly and or daily
alterations in training volume as
competition demands increase (7,16).
In addition, figure skaters traditionally
compete on weekends, therefore
strength training would typically occur
in the first several days of the week
with alterations in the number of sets,
repetitions, and rest varied dependent
on the competition period. It is the
authors’ recommendations that 1–2
sets of 10–12 reps should be performed
initially as the figure skater learns the
technique and develops more trunk,
hip, and lower extremity strength. As
the skater’s strength progresses
throughout the year, the sets should
be increased and the repetitions
decreased based on their body re-
sponses to the training. During compe-
tition periods, strength training should
focus on increased trunk and balance
work and during weeks without com-
petitive events or decreased physical
performance requirements for skating,
the focus should be on plyometric and
gluteal work.
PRACTICAL APPLICATION
The strength and conditioning profes-
sional must work with each skating
athlete to identify movement pattern
inequalities and strength deficiencies
pertinent to the essential skating skills
involved at the athlete’s level and dis-
cipline of skating. It is imperative that
the strength and conditioning specialist
emphasizes proper technique when

63
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 Strengthening the Figure Skater

training trunk strength, balance, and

power collectively as the figure skater’s
intricate technical skill demands do not
exclude any one component. Progres-
sions should be implemented as the
athlete accommodates to the tolerable
load with absence of compensatory
movements to avoid injury and achieve
maximum performance potential. Al-
terations to volume and intensity may
be adjusted across the figure skating
discipline according to the competition
calendar common among this athletic
population based on the undulation
periodization model (13).

CONCLUSIONS
In figure skating, regardless of partici-
pation in singles, pairs, dance, or syn-
chronized, a focus should be taken on
muscular strengthening to increase
hip/trunk stabilization and optimal
neuromuscular recruitment patterns.
Because the athlete matures and pro-
gresses through levels of the discipline,
Figure 5. Skate lunge. advances and variations to the off-ice
conditioning program should occur to
enhance the athlete’s performance and
reduce relative risk to injury. The exer-
cise program presented may help pre-
vent muscular imbalances and enhance
trunk stability, which could reduce
back and hip injury in skaters; how-
ever, more research is needed to deter-
mine the ability of the conditioning
program to decrease incidence of
injury and to refine optimal off-ice
and on-ice conditioning parameters.
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.

Gretchen
Mohney is the
Interim Program
Director for the
Undergraduate
Athletic Training
Professional Pro-
gram in the
Department of
Human Perfor-
mance and
Health Education at Western Michigan
Figure 6. Slosh tube. University.

64 VOLUME 39 | NUMBER 3 | JUNE 2017

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Michael G.
Miller is a Profes-
sor and Director
of the Post Pro-
fessional Gradu-
ate Athletic
Training Pro-
gram in the
Department of
Human Perfor-
mance and
Health Education at Western Michigan
University.
Nicholas
Hanson is an
Assistant Profes-
sor of Exercise
Physiology in the
Department of
Human Perfor-
mance and
Health Education
at Western Mich-
igan University.
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