Skating on ice involves the use of the gluteus maximus and hamstrings (hip extensors), quadriceps femoris (knee extensor), gluteus minimus and gluteus medius (leg abductors), adductors brevis, longus, and magnus (leg adductors), and latissimus dorsi, pectoralis major, and teres major (arm adductors).
Figure skating involves the use of two types of strength primarily. Static strength involving isometric muscle contraction is used to propel the skater around the ice and into spins. The main joint movements used in spins are arm and leg adduction, involving the latissimus dorsi, pectoralis major, teres major and adductor brevis, longus, and magnus muscles, respectively. Jumping involves explosive knee extension and is powered mostly by the quadriceps femoris muscles. The hamstring, gluteus maximus, gastrocnemius, and soleus muscles are also involved in jumping. Dynamic strength is the type of strength used in jumping.
The energy needed for a figure skating program is provided mainly by anaerobic metabolism. Both long and short figure skating programs involve above maximal effort that has the skater(s) at above maximal heart rate and with very high blood lactic acid levels.
Most injuries in the sport of figure skating are due to lack of flexibility and lack of muscular development. The quadriceps femoris muscle was associated with the most injuries due to inflexibility. Quadriceps inflexibility leads to excess stress of the knee’s tendons and ligaments. The quadriceps is also the most under developed muscle in figure skating and results in lateral stress to the patellar region of the knee. Achilles tendon issues arise from the skater’s feet being constantly in a plantarflexed position inside the skate boot. There are also issues with overuse of the connective tissues involved with the knee and knee extension; such as quadricep tears and patellar tendon inflammation, respectively.
A good strength and conditioning program that involves increasing flexibility and combined with proper nutrition and rest is necessary for maximal performance and injury prevention. Along with a high anaerobic and aerobic threshold, speed, explosiveness, balance, and coordination are essential components to being a good figure skater. Flexibility, strength, and VO2 testing is used to assess a skaters performance ability. Most figure skaters have VO2 max’s in the 40’s and 50’s (ml/kg/min).