Best Cross-Training for Figure Skaters (and What to Avoid)

If your skater is serious about figure skating—or even just starting to love it—you’ve probably heard coaches mention off-ice training.

→ Read more about The Role of Off-Ice Training in an earlier blog post.

Now we will dive deeper into activities external to the rink which could be valuable (or less valuable) cross-training methods. It is important to recognize that:

Not all cross-training is created equal.

The best cross-training activities for figure skaters don’t just “keep kids active”—they directly improve skating skills like jumps, spins, balance, and performance quality.

At the same time, some activities can actually slow progress or increase injury risk if not balanced properly.

Let’s break down what truly helps—and what to be mindful of.

What Makes Cross-Training “Good” for Figure Skating?

The most effective cross-training supports at least one of these:

• Strength (for jumps and stability)

• Flexibility (for extension and positions)

• Balance & coordination (for spins and edges)

• Power (for jump height and quickness)

• Body awareness (for overall control and performance)

💡 Key takeaway: The goal isn’t to do more—it’s to do what translates to the ice.

Best Cross-Training Activities for Figure Skaters

🩰 Dance (Especially Ballet)

Why it’s one of the best:

• Improves posture, alignment, and extension

• Builds musicality and timing

• Reinforces movement patterns similar to skating

→ Ballet is the closest off-ice equivalent to figure skating mechanics.

Skate VIDA offers in-house ballet classes with world-renowned ballerino and figure skating choreographer Evgeni Nemirovskiy every Tuesday from 7:45-8:45am

🧘‍♀️ Yoga

Best for:

• Flexibility (hips, hamstrings, back)

• Balance and control

• Injury prevention

→ Yoga works best when paired with strength training—not as a replacement for it.

Skate VIDA offers in-house yoga classes every Saturday from 12:05-12:35pm

💪 Strength Training (Essential)

This is the most overlooked—and most important—category.

Why it matters:

• Increases jump height and landing stability

• Protects joints (knees, ankles, hips)

• Improves core strength for spins and control

→ At higher levels, strength training isn’t optional—it’s part of being a competitive skater.

Skate VIDA offers in-house strength training in our mezzanine gym complete with weights and resistance bands. Skate VIDA’s equipment should only be used under the supervision of a coach in a group class or private lesson.

🏃 Plyometrics / Jump Training

Best for:

• Explosive power

• Jump technique off the ice

• Safe landing mechanics

→ This is one of the most direct transfers to on-ice performance.

Skate VIDA offers in-house jump training as group classes and private lessons. Skate VIDA’s specialty equipment such as plyometric jump boxes and jumps harness, should only be used under the supervision of a coach in a group class or private lesson.

🤸 Gymnastics

Best for:

• Air awareness (critical for jumps)

• Explosive power

• Coordination

⚠️ Use with guidance:

• Focus on controlled training (not extreme flexibility alone)

• Avoid overtraining alongside intense skating schedules

🧘‍♂️ Pilates

Best for:

• Core strength

• Alignment and control

• Stability in spins and transitions

→ Especially helpful for injury prevention and recovery phases.

🎭 Creative Movement / Performance Training

Often overlooked—but incredibly valuable

Benefits:

• Confidence and expression

• Performance quality

• Connection to music and storytelling

→ Strong performers stand out just as much as strong technicians.

Cross-Training That Depends on How It’s Used

⚽ Field & Court Sports (Soccer, Basketball, etc.)

Pros:

• Agility

• Cardiovascular fitness

• Team experience

Cons:

• High impact on joints

• Increased risk of ankle/knee injuries

• Fatigue that can affect skating progress

→ Best for younger or recreational skaters, but should be carefully balanced for competitive athletes.

🏊 Swimming

Swimming is often assumed to be “perfect” cross-training—but it’s more nuanced.

Pros:

• Excellent cardiovascular conditioning

• Low-impact (great for recovery days)

• Builds endurance

Limitations:

• Does not build bone strength or landing stability

• Lacks explosive power training

• Minimal transfer to jump mechanics

→ Best use: Recovery and endurance—not as a primary training method.

❌ What to Be Careful With

🚫 High-Impact, High-Risk Sports (Especially In-Season)

Examples:

• High-level competitive gymnastics

• Tackle football

• Intense basketball seasons

Why:

• Increased injury risk (especially to knees and ankles)

• Conflicting training loads

• Fatigue that interferes with skating progress

🚫 Conflicting Movement Patterns

Some activities train the body in ways that don’t align with skating technique (posture, alignment, or movement quality).

Examples:

• Sports with heavy forward lean posture

• Activities that reduce turnout/alignment

🚫 Overtraining (The Biggest Mistake)

More is not always better.

Doing too many activities can:

• Slow skill development

• Increase injury risk

• Lead to burnout

→ The best training plans are intentional—not overloaded.

How to Build the Right Cross-Training Plan

The “right” plan depends on:

• Age (young skaters vs. developing athletes)

• Goals (recreational vs. competitive)

• Season (off-season vs. competition season)

At Skate VIDA, we focus on:

✔ Age-appropriate development
✔ Balanced strength and flexibility
✔ Long-term athlete health
✔ Training that directly supports skating progress

Final Thoughts

Cross-training can be one of the most powerful tools in a skater’s development—but only when it’s done with purpose.

The goal isn’t just to stay active. It’s to build a stronger, more confident, and more capable skater—on and off the ice.