Are you ready to hit the ice and dazzle the crowd with your graceful edges and sparkling dress or bodysuit? We all know that the time we get on the ice during competitions is way too short, and our bodies, well, they take a little longer to warm up. But fear not! I've got some tips to help you prepare for your performance and ensure you're full of energy and ready to shine.

First things first, let's talk about the importance of warming up. Warming up is not just about getting our muscles and joints ready for action; it's also about preparing our minds and souls for the incredible experience ahead. As true athletes, we understand the significance of a proper warm-up routine.

So, before stepping onto that ice, it's crucial to warm up those muscles and get the blood flowing. If you don’t have a video or want to watch one, just do this quick circuit with some light cardio exercises. Not only will this increase your heart rate, but it'll also help shake off any nerves you may have. We all know that pre-competition jitters can get the best of us, but channel that energy into your warm-up and let it fuel your performance. Play a playlist of some of my pre-comp music like “Girlfriend” from Avril Lavigne or “Candyman” by Christina Aguilera and you will be bouncing and smiling with glee. (Ok - or just play anything from GLEE!)

  • Jumping jacks with arms overhead (1 min)
  • Run in place (30 seconds)
  • Arm circles (each arm 30 seconds)
  • Yoga Sun salutations (3)
  • Downward dog with calf stretches (hold for 15 seconds each)
  • Pigeon pose on both legs (hold for 30 seconds each)
  • Child pose (hold for 1 minute)
  • Listen to your program music to visualize and step through the moves with your arms fully doing all of the things.
  • Finally listen to your music quietly to visualize your program completely internally.

Now, this kind of a circuit is great and one I will use with my young skaters- but I actually prefer a video guided warm up because truthfully, my brain is just too keyed up when I’m competing to want to follow any of this. The trainers I follow everyday in my house for off ice have a way of calming me and grounding me even better than my skating coaches because it pulls me out of my head a bit. They also are actually experts at cuing over video so I know I’m doing it right without actually watching the whole time. If I have a place to do it, I’ll put in headphones and do one of the guided mobility workouts (called Flexibiliti) or Hip hop yoga.

If I just want a quick cardio, I’ll turn on “Let’s Get Up” or “Sweat & Sculpt” and dance it out for a bit. I don’t need to do the whole workout, just a 5 minute hit will do wonders before my 5 minute on-ice warm up.

I actually do this before my regular skating sessions, too - I do one of the XB stretch before I head to morning practice to save time stretching on the boards. I only have 30 minutes on ice with my work schedule and so I maximize my time by getting that warm up time before my short drive to the rink.

Remember, warming up is not just about physical preparation but also about mental and emotional readiness. Take a few moments to center yourself, focus on your goals, and visualize your successful performance (see last step in the circuit even if you do one of the videos). Breathe deeply, find your balance, and let go of any doubts or worries. You've got this!

So, my fellow competitors, let's make the most of our limited ice time and ensure we're fully warmed up and raring to go. Embrace the energy, let the music guide you, and get ready to dazzle the audience with your graceful moves. It's your time to shine!

Now, lace up those skates, hit play on your favorite '80s or '90s jam or one of my videos and let the warmth and excitement flow through your body. See you on the ice, my sparkling stars of the rink!

To download 12 of my favorite free workouts for skaters that can help you warm up fast - click here: freeworkout.CoachHollyThompson.com