🏋️‍♀️ Off-Skate Strength & Conditioning 🏋️‍♂️

Building Power, Control & Confidence

For Artistic Roller Sports Athletes of All Ages

Training doesn't end at the rink. Off-skate conditioning builds the power, control, flexibility, and confidence skaters need to perform at their best — safely and consistently. This benefits skaters of all ages and levels, from beginners learning their first crossovers to elite competitors landing triple jumps.

🔥 Why Off-Skate Training Matters

Improves jump height, spin stability & edge control — Build the power and body awareness needed for technical elements
Strengthens joints and connective tissue — Help prevent common skating injuries (ankles, knees, hips, back)
Enhances balance, posture & artistry — Better body control translates to more polished performances
Builds stamina to finish programs strong — Train your cardiovascular system and muscular endurance
Supports confidence and mental toughness — Physical strength builds psychological resilience under pressure
Faster recovery between training sessions — Proper conditioning reduces fatigue and soreness

💪 Four Key Focus Areas

1 Strength Training

Target Areas: Core, glutes, quadriceps, hamstrings, calves, lower back, shoulders, upper back

Examples:
• Bodyweight: Squats, lunges, push-ups, planks, glute bridges, wall sits, back extensions
• With Equipment: Resistance bands, dumbbells, medicine balls, stability balls
• Focus: Controlled movements with proper form over heavy weights

Why it matters: Strong legs generate jump height and landing stability. Core strength controls spins, spirals, and posture. Upper body strength supports partner lifts (dance) and overall balance.

📌 Goal: 2–3 days per week, 30–40 minutes per session

2 Balance & Stability

Target Areas: Ankles, proprioception (body awareness), alignment, single-leg strength

Examples:
• Single-leg stands (eyes open → eyes closed → on unstable surface)
• Bird-dogs (opposite arm/leg extensions)
• Ankle resistance band exercises (inversion, eversion, dorsiflexion, plantarflexion)
• Balance board or wobble cushion training
• Single-leg squats or touchdown squats

Why it matters: Skating requires constant balance adjustment. Training balance off-skate transfers directly to edge quality, spiral holds, and landing control.

📌 Goal: 3–4 short sessions per week (5–10 minutes each, can be daily)

3 Power & Plyometrics

Target Areas: Explosive strength, fast-twitch muscle fibers, reactive ability

Examples (age-appropriate progression):
• Beginner: Two-foot bunny hops, jumping jacks, step-ups
• Intermediate: Lateral skater bounds, tuck jumps, single-leg hops
• Advanced: Box jumps, depth jumps, split-squat jumps, single-leg bounds
• Rotational: Medicine ball twists, jump rotations (prepare for spins)

Why it matters: Plyometric training develops the explosive power needed for jumps while teaching the body to absorb impact safely on landings.

⚠️ Important: Plyometrics must be age-appropriate and properly progressed. Younger skaters (under 12) should focus on fundamental movement patterns before adding high-impact jumping. Always allow full recovery day between plyometric sessions.

📌 Goal: 1–2 days per week, 20–30 minutes, with 48-hour recovery between sessions

4 Flexibility & Mobility

Target Areas: Hips, hamstrings, hip flexors, lower back, ankles, shoulders

Examples:
• Dynamic warm-up (before training): Leg swings, arm circles, hip circles, walking lunges, high knees
• Static stretching (after training): Hamstring stretch, hip flexor stretch, butterfly stretch, calf stretch, quad stretch
• Mobility work: Foam rolling, hip openers, thoracic spine rotations, ankle mobility drills
• Active flexibility: Controlled leg lifts, spirals without skates, splits progressions

Why it matters: Flexibility allows for higher leg extensions, deeper edges, and better spiral positions. Mobility prevents injury and improves movement quality.

📌 Goal: Daily 5–10 minute mobility routine + 2 longer flexibility sessions (20–30 min) per week

📅 Sample Weekly Training Plan

This sample plan balances all four training components while allowing adequate recovery. Adjust based on age, experience level, and skating schedule.

Day	Focus	Duration	Notes
Monday	Strength + Balance	30–40 min	Full body strength, end with balance drills
Tuesday	Flexibility + Core	20–30 min	Active recovery day, low intensity
Wednesday	Power + Stability	30 min	Plyometrics + ankle strength
Thursday	Light Mobility or Rest	10–15 min	Gentle stretching, foam rolling, or complete rest
Friday	Strength + Flexibility	30–40 min	Focus on skating-specific movements
Saturday	Active Recovery	30–60 min	Light walk, swim, yoga, or skating practice
Sunday	Rest or Mobility	Optional	Full rest or gentle stretching

🎯 Age-Appropriate Adjustments

Younger Skaters (Ages 6–10): Keep sessions short (15–20 min), focus on fun movement games, bodyweight only, emphasize proper form over intensity.

Pre-Teens (Ages 11–13): Gradually increase session length (20–30 min), introduce light resistance bands, focus on technique and consistency.

Teens (Ages 14+): Can handle full 30–40 min sessions, may add appropriate weights under supervision, increase training frequency as tolerated.

Adults: Full training schedule as tolerated, may need longer recovery periods, prioritize injury prevention and mobility.

🧠 Training Technique & Safety Tips

✔ Essential Principles

Quality over quantity: Slow, controlled movements with proper form are more effective than fast, sloppy reps
Proper alignment is everything: Knees tracking over toes, neutral spine, shoulders back — bad form builds bad habits
Consistency beats intensity: Regular moderate training produces better results than occasional extreme workouts
Progressive overload: Gradually increase difficulty (more reps, longer holds, harder variations) over time
Rest IS training: Muscles grow and adapt during recovery, not during the workout itself
Listen to your body: Muscle fatigue is normal; sharp pain or joint discomfort means stop immediately
Warm up before, cool down after: Never skip these — they prevent injury and improve performance

🛑 Warning Signs to Stop

Sharp, sudden pain (vs. normal muscle burn)
Joint pain, especially in knees, ankles, or back
Dizziness, nausea, or extreme fatigue
Inability to maintain proper form despite rest
Pain that persists after training or worsens over time

When in doubt, consult a qualified coach, athletic trainer, or medical professional.

❤️ Mindset & Progress Tracking

Building a Positive Training Mindset

Track progress objectively: Record balance times, reps completed, max hold times — numbers don't lie
Celebrate small improvements: Holding a balance 5 seconds longer than last week IS progress
Compare to yourself, not others: Everyone develops at their own pace based on age, body type, and training history
Focus on effort, not perfection: Showing up and giving your best effort matters more than being perfect
Understand plateaus are normal: Progress isn't linear — trust the process during flat periods
Connect off-ice to on-ice: Notice how strength training makes jumps feel easier, how flexibility improves spirals

For Parents & Coaches: Praise effort and improvement, not just results. Help skaters see the connection between their off-skate work and on-skate performance. Make conditioning fun for younger athletes — games, challenges, and variety keep them engaged.

📣 More CARS Resources Coming Soon

🚀 What We're Developing

Video demonstration library — Clear visual guides for proper exercise technique
Age-specific workout cards — Printable routines tailored to development levels
Discipline-focused programs — Conditioning specifically for jumps/freestyle vs. dance vs. figures
Printable progress trackers — Help families monitor improvements over time
At-home equipment guide — What to buy (and what you don't need) for effective home training
Injury prevention protocols — Specific exercises for common skating injuries
Nutrition guidance for young athletes — Fueling training and recovery

Stay tuned! We're committed to providing practical, evidence-based resources for the CARS community.

⚠️ Safety & Responsibility Notice

All exercises in this guide are general suggestions intended to support strength, mobility, and conditioning for artistic roller sports. Skaters should only perform movements that are appropriate for their age, experience level, and personal physical condition.

Consult a qualified coach, athletic trainer, or medical professional if you have any concerns about safety, injury history, or physical limitations. Participation in off-skate training is voluntary, and CARS is not responsible for injuries or issues that may arise from following this guide.

When in doubt, seek professional guidance. Your health and safety are the top priority.