Each workout in the Ice Dynamics® training program includes a warm up plus 2 or 3 different workout sections. Every exercise in every workout is linked to an instructional video demo. How does all this work? Click here to listen to Kat walk you through accessing a typical daily workout in the 'Elite' section.
Over the year, the training plan draws from 7 different areas needed for comprehensive figure skating conditioning. The 7 areas are: cardio (2 types), interval training (2 types), strength/power (2 types) and flexibility.
Consult your physician/medical personnel before attempting any exercises on this site; proceed at your own risk.
Comparison of Workouts Between Tracks
Compared to the other Tracks, the Junior Competitive Track has mostly fundemental exercises with fewer exercises per workout, and the shortest total time needed to complete the workout.
The Junior Competitive Track and the Synchro Competitive Track both train 3 days per week. The Synchro Competitive Track is otherwise similar to the Competitive Track in exercise selection, training intensity, and length of time of each workout. The exercises are mostly intermediate, with the remainder split between foundational and more advanced exercises.
The Competitive Track is a 4 day/week plan, and the Elite Track is 5 days/week. The Elite track relies heavily on advanced exercises, has the greatest number of exercises per workout, and the longest expected time to complete the workout.
|Elite||Competitive||Synchro Competitive||Junior Competitive|
|Length of Workout (min)||50 - 60||40 - 50||40 - 50||30 - 40|
|# of Exercises / Workout||12
|# of Days / Week||5||4||3||3|
|Challenge Level of Workouts||High||Medium||Medium||Low / Medium|
The number of exercises varies slightly between the Tracks and Phases.
Daily Warmup Sample
- Goal: Warm up exercises prepare the athlete for training by gradually increasing the heart rate and muscle temperature through mobilizations, mobility movements, light cardio activity, and quick-paced movements.
- Instructions: A 10-15 minute warm-up precedes workouts and skating sessions when first getting to the rink, or after a long break between sessions.
Glute, IT Band, Calf, Groin, Mid Back - Slowly roll 5-10 x each.
Equipment: Foam Roller
Click on the picture to the right to see the Mobilization video demo.
A Sample Workout Section
The workouts in the Ice Dynamics® plan cover the range of intensites needed for figure skating. All workouts include a set warm up and sections for core exercises and flexibility. Strength workouts are total body training, and exercises are typically competed in short circuits for each body region. The strength exercises vary in intensity, depending on the time of year. Other workout types include High Intensity Interval Training-Long and High Intensity Interval Training-Short, to work different aspects of the anaerobic system, and High Intensity Cardio Training - a blend of strength and high intensity drills for an overall cardio effect, and Cardio - steady state cardio training that can be complete on stationary cardio equipment.
Here is a typical Total Body Strength workout from the Competitive Track for the Late-Off-Season phase.
This particular TBS workout has 12 exercises, 4 each for lower body (LB), upper body (UB) and core strength (CS). The total number of exercises in a Strength workout varies throughout the year depending on the phase and track. Each daily workout, along with warmup exercises, will also finish with Flexibility exercises and stretches. Depending on the Track and Phase the workouts may also include a regular Cardio section.
Click on the exericse name to see the video demo, and then perform the exercise with the listed equipment. All of the workouts in the whole plan use the same minimal amount of equipment. Notice the DropDown arrow next to some of the exericses. Here, you can access similar exercises using different equipment options to add variety to your workouts.
Total Body Strength
Instructions: Complete each exercise for the indicated number of repetitions or indicated time (see the chart below). Recover 10 seconds between exercises in the same circuit. If applicable, do both the left and right sides of the exercise before moving on.
Complete all exercises in the circuit once then rest 2 minutes between circuits. Repeat the same circuit a total of 3 times. Now progress to the next circuit and follow the same format.
|Recommended → reps: 8-11 sets: 3-4|
|Circuit 1||LB JumpSquatSL||Single Leg Squat to Single Leg Jump||-||
|or →||LB BoxJump1Foot||Single Leg Box Jump||box|
|LB JumpRopeJackVJSkiBell||Jump Rope - Skiers, Bell, Jacks, V-Jumps||jump rope||
|or →||LB BoxStepUpJumpAlt||Alternating Step Up Jumps||box|
|LB LungeStepFwd-BandRow2ArmFast||Step Fwd Lunge to Row - Bands||bands||
|or →||LB SquatSLToeOnBox||Single Leg Pop Ups - Toe on Box||box, dumbbells|
|LB JumpSquatPrison3Burpee1||3 Squat Jumps - Hands Behind Head / 1 Burpee||-|
|Circuit 2||UB PullUpChinUp||Pull Up or Chin Up||pull up bar||
|or →||UB LatPullDownFlatBackBands||Lat Pull Down||bands|
|UB ChestFlyDBSB||Chest Fly - Stability Ball - DB||dumbbell, stability ball||
|or →||UB ChestFlyFast||Fast Chest Fly||bands|
|UB ProneT3WaySB||3 Arm Positions in T||dumbbell, stability ball||
|or →||UB TSpeed||Fast T||bands|
|UB ChestPressDBSB||Chest Press - Stability Ball - DB||dumbbell, stability ball||
|or →||UB ChestPressBand2Arm||Chest Press||bands|
|Circuit 3||CS Crunch1FootWallSB||Crunch SB - 1 Foot on Wall||stability ball||
|or →||CS Crunch1Foot||Crunch - 1 Knee Bent or 1 Foot In/Out||-|
|CS LogRollTuckSBProgression||Log Rolls - Reverse Tuck||stability ball||
|or →||CS BirdDogNoEqFR||Bird Dog Progressions||none or foam roller|
|CS ProneBridgeToPlankSB||Prone Bridge Press to Plank - Stability Ball||stability ball||
|or →||CS PlankSupineProgression||Supine Plank Progressions||none or box|
|CS PronePlankHipHikeOHPrSB||Prone Hip Hike SB – Over Head Press||stability ball||
|or →||UB SoccerTossBandsMB1MB2||Soccer Toss - Bands or MB||bands or medicine ball|
As mentioned above, each Daily Workout always finishes with a Flexibility section. The new workouts cycle you through 12 different areas of concentration and vary depending on the Track and Phase. This particular Flexibility chart is for Hips and General lower body. Each daily Flexibility is broken into 2 parts: Mobilization, and Flexibility, both important for the healthy stretching and lengthening of muscle groups.
|Fx FRHamstring||Hamstring Mobilization - FR||foam roller|
|Fx ForBendToFullSquat||Forward Bend to Full Squat||-|
|Fx ChildPose||Child's Pose||-|
|Fx HalfStraddle||Seated Half Straddle||-|
|Fx Knee1ChestPROM||1 Knee to Chest - Passive ROM||-|
|Fx HamstringSupine||Supine Hamstring||-|
|Fx HookLyingKneeToKneePullIn||Hook Lying Hip Adb Stretch||-|
|Fx HipRoll||Hip Rolls - Knees Side to Side||-|
|Fx HookLyingCrisCrossTwist||Criss Cross Twist - Cross Legs Side to Side||-|
|Fx SupineKneeUpOutKneeExt||Supine Straddle Stretch - Leg Out to Side||-|
|Fx SupineKneeUpOutKneeFlx||Supine Groin Stretch - Knee Out to Side||-|
|Fx SupineLegUpArcossKneeFloor||Supine Twist - Leg Across||-|
|Fx Supine-LegUpArcossShoulder-Floor||Supine Twist - Leg Across, Shoulder to Floor||-|
What Kind of Equipment Do You Need?
A minimal amount of exercise equipment is needed to successfully compete the workouts. You can complete ALL workouts using nothing other than this core of equipment.
|Needed Equipment||Kat's Favorite Picks|
|Fitness Ball||Body Sport® Studio Series Charcoal Fitness Balls|
|Strap for stretching||Body Sport® Stretch Strap|
|Full foam roller||High Density Foam Rollers Full Round 36"|
|Exercise mat||Body Sport® Fitness Mats|
|Small resistance loop||Body Sport® Exercise Loops 12"® Exercise Loops 12"|
|Exercise bands with handles||Slastix 4' Toners - Hard Handles|
|Jump rope||Body Sport® Speed Ropes|
For added versatility, you have the option to use additional equipment if your workout space allows it. Most of the workouts give suggestions to swap out some exerises and use these other equipment options.
|Additional Equipment||Kat's Favorite Picks|
|Multi-directional balance equipment||BOSU Balance Trainer
(Sports Balance Trainer)
|Uni-directional balance equipment||High Density Foam Rollers Half Round, 12"|
|Large resistance loop||Body Sport® Super Loop 41" Band|
|Cones or hurdles||Body Sport® Cones|
|Agility ladder||Body Sport® Ladder|
|Medicine balls - bounce||Body Sport® Medicine Balls|
|Soft medicine balls - no bounce||Body Sport® Wall Ball|
|Steps or Boxes||The High Step - Platform + 4 Risers|