Stretching for Speed Skating by Alexander Bont
*While this example is older, it shows a number of stretches which are still used today by many skaters. Some of these stretches are now performed as dynamic movements.*
Stretching for Speed Skating
by Alexander Bont
Stretching. Your coach tells you to do it. You tell yourself to do it. But how many people turn up to training and just skip it? Most people, actually...
We all know that warming up and down is important, but that “ahh I can’t be bothered today” attitude is heard all too often in skating rinks around the world. If you are stretching — which I strongly recommend — here are some skating-specific exercises for you.
Today’s stretching model is none other than triple Junior World Sprint Champion, Sophie Muir.
Warm Up
I prefer to warm up without skates on. A 5-minute slow jog is perfect. Some people like to do sprints and jumps, but I don’t find it necessary — just a waste of energy. Without a warm-up, your muscles (especially in the morning) won’t be ready for exercise and you’ll lactic up sooner. You’ll also be more prone to injury, especially during starts and explosive training.
Stretching
Hold each stretch for 12–15 seconds.
Seated Twist
- Sit up straight, legs stretched out in front of you.
- Tuck your left leg around your body and place your right leg over the top of the left leg.
- Bend forward and put your right elbow on the inside of your right knee. Twist around so you can see behind you.
- You should feel a stretch in your glutes.
- After holding, twist back to the front and try to put your head on your toes.
- Change legs and repeat.
Seated Groin Stretch
- Sit up straight.
- Ease your legs up towards your body and place the soles of your feet together, allowing your knees to ease down towards the floor.
- Place your elbows on the insides of your knees and gently push your knees towards the ground. If you don’t feel anything, bring your feet closer to your body.
Standing Groin Stretch / Hip Flexor
- Standing up, bend one leg in the skating position and stretch the other out as if doing a skating push.
- Gently ease your body down until you feel the stretch and hold it.
- Change legs and repeat.
- Then lunge forward with one foot, other knee on the ground.
- Push your pelvis forward to stretch your hip flexors.
- These two stretches, along with the seated groin stretch, are especially important before starts or sprints.
Hamstring Stretch
- Standing up, place one leg on an object at waist height. If no object is available, do it on the ground.
- Slowly bend forward until you feel the stretch and hold it.
- If you can’t feel anything, find a taller object to place your foot on.
- Change legs and repeat.
Quadriceps Stretch
- Standing on one leg, grab the other foot behind your glutes.
- As a skater, you should be able to do this without holding on to anything. If you can’t, keep practising!
- For a fun variation: find a willing partner, hold the stretch position, and try to push each other over while balancing on one leg. (Emphasis on willing.)
Calf Stretch
- Standing up straight, place your foot upright against a tree or wall.
- Keeping your leg straight, move your hips towards the wall until you feel the stretch.
Shins
- Standing up, knees slightly bent.
- Lock one knee behind the other.
- Make the toes on your front foot point towards the ground.
- Push on the front knee using the knee behind until you feel a stretch across your shin.
Ankle Rotations
- Rotate your ankles one foot at a time — clockwise 10 times, counter-clockwise 10 times. Repeat.
Upper body is also important, especially before sprints.
Arm Swings
- Rotate your arms as if swimming freestyle, then backstroke, then butterfly.
- 10–20 times each is enough.
Shoulder Stretch
- Place one arm across your body and pull it towards you using the other arm.
- Then lock your hands together behind your body and pull them up towards the sky.
- This exercise is especially important if you plan on elbowing people off the start line 😉
Behind the Head Stretch
- Place one arm behind your head as if washing your back. Use your other arm to push your elbow back.
- Hold it there.
Chest Stretch
- Outstretch one arm and place it against a tree or pole.
- Twist your body away from the pole until you feel a stretch across your chest.
Neck Rotations
- Swivel your neck in circles — clockwise 5 times, counter-clockwise 5 times.
Neck Stretch
- Tilt your head to the left and use your left arm to gently pull it further in that direction.
- Hold, then repeat on the right side.
- No need to stretch forward or backwards.
Side Stretch
- Stand up straight.
- Slide one arm down the side of your leg until you feel a stretch in your side.
- Be careful not to bend forward.
Back stretches seem to do more harm than good, so you can skip them. Now go and do a 5–10 minute warm-up on your skates.
Warm Down
Before taking your skates off, always do a 5-minute very slow skate warm-down. Then take your skates off and stretch any muscles that feel sore or tired — probably your hamstrings, quads, and calves. No need to stretch every muscle again. Don’t stretch anything that feels torn. Follow with a slow 5-minute jog.
Recovery
Recovery is one of the most understated parts of a training regime. To back up for the next session, your muscles need to recover actively — not just sitting in front of the TV. Here’s what works:
- Running or cycling: A slow 10–20 minute run or 30–60 minute spin on a stationary bike will rejuvenate your legs.
- Swimming: Do some laps with a kickboard.
- Massage: Avoid deep massages — they can wipe your legs out for 2–3 days. A light massage or self-massage works well.
- Hot/cold showers: Alternate cold water (30 sec) and hot water (30 sec) on your legs, 4 times each. This helps flush lactic acid by expanding and contracting the muscles.
- Topical heat rubs: Dencorub and Deep Heat are good for sore muscles. Even if the science is debatable, the heat sensation takes your mind off the soreness!
- Anti-inflammatory gel: Apply to any inflamed areas as soon as possible.
- Rest injuries: It’s better to take 2–3 days off now than 2–3 weeks off after making things worse.