The work doesn't end once you step off the ice!!! Most serious skaters also participate in other activities which help enhance their skating in one way or another.
Aerobic conditioning is actually something which can be done on or off the ice. This type of conditioning should also be done at least three times a week, but may be done more frequently if desired. Step aerobics, jumping rope, and long distance running or jogging are just a few examples of the types of aerobic conditioning a skater can engage in. More effective, however, are aerobic intervals, which more closely match the type of aerobic power needed for a typical skating program.
Other types of dance may be beneficial depending on the type of music you are skating to. Ice dancers often take ballroom dancing classes to learn how to do the "real" dance and transfer those ideas back onto the ice. A synchro team skating to certain ethnic dances or music might want to bring in a dance instructor to help choreograph bits of footwork that look like the "authentic" dance.
Functional Conditioning
"Train movements, not muscles" is the principal behind it all. There are many benefits to using functional conditioning as opposed to standard fitness training, including lessening the probability of injury (not just in training, but on the ice as well), reduced cost (the equipment needed for such exercises is generally minimal), and it trains your body in the way your sport will use it. For more information, visit these links:
Developing Athletics
Sport Specific
Functional Conditioning for Athletes
Functional Sports Conditioning: Bridging the Gap
Strength Training
Strength training may include free weights, weight machines, or the person's own body weight (the last of which can also be incorporated into functional conditioning, see above) The ultimate benefit is increased flexibility, strength, anaerobic power, and muscular endurance. Not only will your body be stronger, but this will in turn give you more confidence, more energy, and lessen the possibility of injury. Aerobic conditioning
This is perhaps the most important of all the types of conditioning. It's all well and good if you have the strength to pull off a triple jump...but if you don't have the aerobic endurance to skate the four-minute program, then what's the use? Stretching
Stretching is a very important part of every skating regimen. It is necessary not only to gain the flexibility needed in certain moves, but also to help prevent injuries. It's important to stretch a little bit before a skating session, and then after warming up, to stretch out again.
Ballet/off-ice dance
This will enhance your presentation on the ice. Ballet training can help focus on body alignment, tightness, strength of positioning, and general grace on the ice (especially with the upper body, which in skating is often neglected)."Floor practice
A long-time favorite in the synchro skating world. When ice time is scarce, floor practices provide more opportunity to get into details like adding head and arm movements, matching extensions and steps, and sometimes even teaching new choreography (which will then be taken to the ice to make sure it works). Some pair and singles skaters also have their own versions of "floor practice" such as practicing lifts off-ice, going through footwork choreography, and adding new arm movements
