Steps to Better Skating: Step 1 - WARM UP PROPERLY

A thorough warm up should consist of 20 minutes of light exercises which increase blood flow, pulse, and heart rate. Begin with range-of-motion exercises such as ankle circles and bending and straightening the legs. Try to work through each of the major muscle groups: feet and legs, back and trunk, and finally, arms, shoulders and neck.

Next you want to slowly begin to raise your heart rate by walking, jogging, jumping rope or doing other light exercises. Try doing these in 1 or 2 minute intervals.

Next you can progress to light stretching. Hold each stretch for 30 seconds and repeat 5 times. Try to stretch each of these major muscle groups: quadriceps, hamstrings, calves, shoulders and torso (abdominal, back and oblique).

After a warm-up you should feel “warm” and possibly beginning to perspire. You may divide the warm-up on and off the ice, doing the range-of-motion exercises off the ice and the cardio warm-up (e.g. stroking intervals) and stretching on the ice. This will also be altered if you are preparing for a competition or test when your on ice warm-up time will be limited. Then you would need to do more warm-up off the ice because of the limited time on the ice.

Remember, a good warm-up is key to great skating!

• Marta Nilsen helps answer the Ask The Pros questions here at IceSkatingWorld.com. She is a master rated coach teaching at the Lexington Ice and Recreation Center in Kentucky.