Warm-Up and Rink Clothes

The warm-up may last up to 25 minutes: about 5 to heat the muscles, 10 of stretching and 10 of sport-specific drills.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: The Warm-Up · recall

The aerobic part only circulates the blood and warms the muscles, so they are ready to stretch.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: The Warm-Up · recall

The run builds up slowly but never reaches even 50 percent of maximum effort.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: The Warm-Up · recall

Hold an easy stretch 15 to 30 seconds until the pull lessens, then move a little further and hold 15 seconds more.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Stretching · recall

Exhale while leaning into the stretch and keep breathing calmly while it is held.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Stretching · recall

The off-ice warm-up is done before the skates go on, so all the ice time goes to skating.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Sample Warm-Up · recall

Stopping suddenly can let blood pool and cause cramps; a cool-down lowers temperature and heart rate gradually.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.3: The Cool-Down · recall

Warm the muscles with easy aerobic work, then stretch, then do drills that prepare the skating itself.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: The Warm-Up · applied

An easy stretch is held until it eases, taken a little further and held again; each stretch is repeated 4 to 5 times a side.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Stretching · applied

A runs 5, 10 and 10 minutes in the right order. B starts with stretching, C cuts the stretching to 2 minutes, D leaves the drills out.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: The Warm-Up · applied

Long jeans or denim shorts limit how a skater can move, so they are not proper attire for any event.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Figure Skating Attire · recall

A long-sleeve shirt, fitted so the arms move freely, is comfortable and warm; it should be tucked into the trousers.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Shirts and Sweaters · recall

Sweaters must not be so bulky that they look sloppy and get in the way of precise movements, and should not have hoods.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Shirts and Sweaters · recall

Warm-up suits keep a skater warm before and after, but their weight and bulk get in the way while skating.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Warm-Up Suits · recall

Hair should be kept away from the face, and bobby pins are best avoided in case they fall on the ice.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Hair · recall

A helmet is recommended for beginners and for skaters who lack enough muscular control.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Helmets · recall

Well-fitted gloves or mittens are recommended for recreational skating and are useful for warming up.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4: Gloves · recall

The suit keeps the skater warm through the off-ice exercises; it comes off before lacing up, being too bulky to skate in.

Source: Special Olympics Figure Skating Coaching Guide (2021), 1.4 and 3.1 · applied

Start relaxed with warm muscles, work systematically from the top of the body down, and go from general to specific stretches.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Stretching Quick Reference · applied

C gives 5 minutes to each part, the guide's minimum. A is too short in both, B leaves out the stretching, D the easy skating.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.3: The Cool-Down · applied

Coaches should have a back-up copy of the skater's music in case the first one fails.

Source: Special Olympics Figure Skating Coaching Guide (2021), 2.4: Protocol & Etiquette · recall

Coaches check costumes before the skater competes, taking care that undergarments are not visible.

Source: Special Olympics Figure Skating Coaching Guide (2021), 2.4: Protocol & Etiquette · recall

Skaters go onto the practice ice only when assigned, after checking with the ice monitor.

Source: Special Olympics Figure Skating Coaching Guide (2021), 2.4: Protocol & Etiquette · recall

Before getting on the ice at a competition, athletes check with the ice monitor.

Source: Special Olympics Figure Skating Coaching Guide (2021), 2.4: Protocol & Etiquette · recall

Coaches should suggest daily warm-up and conditioning exercises and explain the benefits of good habits.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.2: On-Ice Skating Drills · recall

The on-ice warm-up builds from walking on skates to skating round and practising each skill already learned.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.2: Skating Warm-Up · recall

The cool-down is at least 5 minutes of easy jogging or skating and 5 minutes of light stretching.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.3: The Cool-Down · recall

Walking on skates comes first, then walk-skate intervals and laps, and last a run through every skill learned so far.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.2: Skating Warm-Up · applied

The cool-down starts with easy skating; the light stretching is done off the ice, once the skates are off.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.3: The Cool-Down · applied

B holds about 20 seconds, then 15 more a little deeper. A is too short, C holds a full minute in one go, D bounces in short jerks.

Source: Special Olympics Figure Skating Coaching Guide (2021), 3.1: Stretching · applied