5 Things Most Skaters Forget During Practice (That Make a Big Difference)
Skating is one of the few sports where you are expected to make something physically demanding look effortless. Because of that, the behind-the-scenes work — the habits that keep your body and mind sharp — often gets overlooked.
This is not a checklist of obvious reminders. These are things many skaters skip, rush through, or forget altogether, yet they have a real impact on how you train and how you feel. Getting these right can make the difference between progress and plateau, confidence and injury.
1. Hydration, Especially in Cold Rinks
Hydration is not just for hot summer workouts. It matters just as much in figure skating, even when you are not visibly sweating. Cold air reduces your sense of thirst, but your body still loses fluid through breathing, movement, and evaporation, especially during long or intense sessions.
Why it matters
Even a small drop in hydration, around one to two percent, can affect coordination, reaction time, and focus. For a skater trying to land a jump or hold an edge, that is enough to make things feel off. Dehydration also reduces muscle elasticity, increasing the risk of cramps or strains.
What to do
Do not wait until you feel thirsty. Bring a water bottle rink side and take small sips regularly, especially between elements or run-throughs. For longer sessions, add electrolytes, particularly if you combine on-ice and off-ice training.
2. Warming Up Properly Before Stepping on the Ice
Most skaters do some version of a warm-up, but a few arm circles or stroking laps are not enough to prepare your body for jumps, spins, or choreography. A proper warm-up activates your muscles, joints, and nervous system for the specific movements you are about to do.
Why it matters
Cold muscles are more prone to injury. Ligaments are less elastic, and coordination and balance are limited until your body is fully awake. A study in the Journal of Strength and Conditioning Research found that dynamic warm-ups improve jump height, balance, and lower-body power — all essential for skating.
What to do
Start off the ice with mobility work for ankles, hips, and shoulders. Then add dynamic movements like lunges, jump preps, and core activation. Once on the ice, build gradually with edges and power strokes before moving into jumps or high-impact elements.
3. Dressing to Stay Warm, Not Just for Looks
Many skaters train in minimal clothing to feel free or to see their lines better. But in cold rinks or long sessions, underdressing can lead to stiff muscles and slower recovery. It is not about layering too much, but about staying warm enough for your body to function properly.
Why it matters
Muscle temperature affects performance. Warm muscles contract more efficiently, absorb force better, and are less likely to strain. If your legs start to feel heavy or your landings feel harder halfway through practice, cold might be part of the problem.
What to do
Dress in light layers that you can remove between exercises and keep gloves on. If you feel chilled while standing still, your body is not warm enough to train at its best.
4. Wearing Protection Before You Think You Need It
Most skaters reach for protection only after something starts to hurt. By that point, the damage is already done. Bruised knees, blistered feet, and swollen joints do not just affect one session. They can hold you back for weeks.
Why it matters
Skating is built on repetition. When you hit the same area again and again, even light impacts add up. This can cause inflammation, tendon irritation, or soft tissue damage. The knees, ankles, and wrists are especially vulnerable.
What to do
Use protection proactively, not reactively. Knee guards for slides. Silicone pads to reduce boot pressure. Gloves to prevent ice burns and cuts from touching blades. Protection helps you train harder and longer without unnecessary pain or downtime.
5. Mentally Resetting Between Elements
Physical repetition is a big part of skating, but mental fatigue is just as real. Many skaters repeat an element again and again, hoping something will click. Without a mental reset, you often end up repeating the same mistake.
Why it matters
Frustration leads to tension, and tension affects technique. Research in motor learning shows that rest and visualisation between attempts help athletes correct movement patterns faster than pure repetition.
What to do
Take a few seconds after each attempt. Breathe. Reset your posture. Mentally walk through the correction. Quality repetitions with focus lead to faster improvement than ten rushed attempts.
Skating Smarter Starts With Remembering the Basics
None of these reminders are new, but most skaters forget them. Not because of laziness, but because when you are chasing precision, performance, and perfection, it is easy to overlook the small things.
The skaters who stay consistent and improve steadily are not always the most talented. They are the ones who skate smart. And skating smart starts with taking care of your body before it asks you to.
Image Credits:
Photo by Nathanaël Desmeules
