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
3 (of 3 sessions)
Warm up: 5 minutes
jogging. Stretching:
5 minutes.
Today's
session differs from the other 2 because it focuses on lactic
tolerance and fitness rather than explosive power. I will 1st
explain the exercises, then the programme will be at the
end.
The
split jumps, tuck jumps, cross overs, and low walk are the
same as in session 1 and 2. The only new exercise is the side
2 side jumps.
| Side 2 side jumps: Get
into the skating position. Head up. Keep your body in
the one position. Extend one leg to the position you
would be in at the end of a push. In one movement,
change legs to the other side. Your body should hardly
move. This movement should be continuous. Don't stop or
stand up until the alarm goes
off. |
Now, here's the programme. It's
handy to have one of those ironman watches where you can
programme in all the alarms before you start. A mum or dad
with a stop watch is just as good :)
This programme is continuous,
there is NO RESTING.
|
Advanced |
| Low walk |
2 mins |
| Tuck jumps |
30 secs |
| Low walk |
2 mins |
| Split jumps |
30 secs |
| Low walk |
2 mins |
| Side 2 side jumps |
30 secs |
| Low walk |
2 mins |
| Cross overs |
30 secs |
| Low walk |
15-20 mins | |
|
Intermediate |
| Low walk |
2 mins |
| Tuck jumps |
30 secs |
| Low walk |
2 mins |
| Side 2 side jumps |
30 secs |
| Low walk |
2 mins |
| Cross overs |
30 secs |
| Low walk |
2-10 mins | |
|
Beginner |
| Low walk |
1 mins |
| Tuck jumps |
30 secs |
| Low walk |
1 mins |
| Side 2 side jumps |
30 secs |
| Low walk |
1 mins |
| Cross overs |
30 secs |
| Low walk |
2
mins | |
Warm down: 5 minutes
jogging.
Additional
training:
If you find yourself lacking in
leg speed, you can do the following exercises. You usually
would do them in the weeks leading up to a race meet when you
still want to train but nothing too hard. Don't do these
exercises on the same day as the session
above.
| Small stairs: Find some small stairs, 1
flight will do. Run up the stairs as fast as you can
taking only 1 step at a time, NO MORE THAN 1. when you
get to the top turn around and run back down as fast as
you can without losing control. You don't want to break
your leg or sprain your ankle. Always run in control.
Take a big rest (1-2 mins). 1 Rep = 1 time up and back
down. |
Sets: 5
| Beginner |
Intermediate |
Advanced |
| 1 Rep |
1 Rep |
1 Rep |
|
| Downhill running: Find a SMALL grassy
hill. Gently take off and let your legs do the work
without pushing them to run faster. This exercise forces
your legs to move faster than they normally can. Walk
slowly back to the top and start again when you get
there. |
Sets: 5
| Beginner |
Intermediate |
Advanced |
| 1 Rep |
1 Rep |
1 Rep |
|
Well that's it, I hope you get a
lot of benefit from these exercises and remember that
technique is very important.
| 
