LAND TRAINING (off-skate)
by Alexander Bont
The information
in this article is copyright © 2000, Bont Skates Pty
Ltd. No unauthorised reproduction in whole or part is allowed
without the written authorisation of Bont Skates. First
Published 18/1/00
Session
2 (of 3 sessions)
Warm up: 5 minutes
jogging. Stretching: 5
minutes.
| Down Stairs: Stand at the top of the stairs facing
perpendicular to them. Get into the skating position
(lower than skating position if you are an inliner).
Jump down 1 step, bounce once, then jump down to the
next step. The jump is only a tiny one, just enough for
you to get to the next step. Make sure your body is
straight, including your hips and head.
|
Sets: 4 on
each leg
| Beginner |
Intermediate |
Advanced |
| 20 Steps |
25 Steps |
30 Steps |
|
| Stair Jumps: This
exercise can be done just as well on a grassy hill.
Stand at the bottom of the stairs. Feet together. Get
into the skating position. Jump up the stairs and across
to the other side. As soon as you land, jump again to
the other side. Jump as many stairs as you can and if
you have enough stairs, try to go further with each set.
If you are doing it on a grassy hill, put a marker where
you land and try to better it with each
set.
|
Sets:
3
| Beginner |
Intermediate |
Advanced |
| 10 Jumps |
10 Jumps |
10 Jumps |
|
|
| Explosive Box Jumps: Get a crushable box, like a
cardboard box. The box height should be about 80cm tall
for advanced, 50cm for intermediates, and 20cm for
beginners. Stand on one side of the box with your feet
together and jump sideways over it. AS SOON as you land,
jump back over the box. Your feet should only touch the
ground for a fraction of a second. Keep your head up,
and your body straight. You don't have to be in the
skating position for this exercise.
|
Sets:
3
| Beginner |
Intermediate |
Advanced |
| 12 Jumps |
16 Jumps |
20 Jumps |
|
|
| Step Ups: Find a
step. A big step for advanced, a small step for
beginners. Stand perpendicular to the step. Put the
right foot down one step so you have your feet on
different steps. Use the Left foot to do a small hop in
the air and then back to the same position. As soon as
you land do another hop. Simple huh? Now turn the other
way and use the right leg. Short track skaters will find
your left leg is much better at this
exercise.
|
Sets:
3
| Beginner |
Intermediate |
Advanced |
| 40 Reps |
60 Reps |
100 Reps
| |
|
| Leg Lifts: Lie on your side. Slowly lift one leg up as high
as it will go, and lower it again just as
slowly. After you have completed the reps, turn
over and do the other side, you won't need any rest.
Complete all 3 sets.
After that lie on your
back, put your hands under your butt, and lift both legs
up, and back down keeping your legs straight and your
feet together. Do not let your feet touch the ground. Do
3 sets of this as well. |
Sets: 2
on each leg
| Beginner |
Intermediate |
Advanced |
| 10 |
15 |
20 |
|
|
| Low Walk:
Put one foot forward and the other one back with your
knee on the ground. Without standing up, slide the back
foot forward as if you were walking very low. These are
sometimes called duck walks 'cos you look like a
duck. |
Sets:
3 with 2 minutes
rest
| Beginner |
Intermediate |
Advanced |
| 1 min |
1.5 minutes |
2 minutes |
|
Warm down: 5 minutes jogging.
Click here for session 3
|
