DRY EXERCISES 1 (without skates) by Alexander Bont
DRY EXERCISES (without skates)
by Alexander Bont
© 2000, Bont Skates Pty Ltd. Unauthorized reproductions of any kind (including excerpts) are prohibited and will be prosecuted. 18/1/00. German adaptation by Michael Nentwig.
So-called "plyometric" and jumping exercises are the key to success to achieve strength and speed when speed skating on the ice or on the road. Over the years, I have worked with many trainers in many countries of the world, collecting many forms of exercise. In this article, I tried to create an example program with the exercises that I personally found most effective. Please note that the program should only serve as a guideline and that an individual training program must be created for each skater for the personal needs of a trainer. If you are also over 40 years old, you should have a sports medical examination before the program. Never train beyond your limits! You will have sore muscles after the following exercises. Therefore, please take it slow for the first time, and increase yourself from time to time.
They should carry out the program 1-2 times a week. In the following, 'Rep' means repetition of an exercise form. A 'set' is a number of the same exercise forms. Take sufficient breaks between exercises (1-2 minutes, or until the heart rate has dropped below 100) unless otherwise stated. You can click on the images below to enlarge.
OK, let's get to work!
Lesson 1 (of 3)
Warm up: 5 minutes jogging. (They will regret it tomorrow if they omit this)
Stretching: 5 minutes.
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"Tuck Jumps": The knees should come to the chest. As soon as the feet touch the ground, they should jump again!
You can click on the images to enlarge. |
Sets: 3
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"1 Leg Jumps": Start with a leg bent to 90°. Then they jump as high as possible and land on the other leg. The free foot should not touch the ground. Spring them once in this position with the weight on the leg and then jump back into the starting position. Watch for a soft landing!
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Sets: 3
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"Explosive Step": This exercise is very exhausting. So if you have knee, back or ankle problems, please leave them out! Look for a stable base (e.g. box) that should be about knee-high for beginners, but can be up to one meter high (hip-high) for professionals. Stand on the box. The substrate under the box should be hard (i.e. no grass). Take a step forward from the box, so do not jump down. The moment your feet touch the ground, you jump UPRIGHT again, pulling your knee. Wait a few seconds before the next jump. This exercise can therefore be done alternately with a group. You should not be too exhausted before a jump, but feel rested.
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Sets: 3
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Split Jumps: Kneel on your left leg and put your right leg forward. Now they jump up so that the legs can change position. As soon as the new knee touches the ground, they jump again. Continue jumping this way without a break until the set is complete.
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Sets: 3
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"Cross-Overs": Put yourself in the starting position "skating position" (even bent a little deeper as an inline skater) Put your left leg behind the right one, so if you would be just overse. Now jump off from the right leg to the left, land on the left leg and put the right leg back. Keep your head up, don't look at the floor, look forward. Your hips should stay straight and not twist! If necessary, let a partner correct you or practice in front of a mirror.
At the beginning of the season, they should take a 2-minute break after 2 minutes of FAST "cross-overs". If they want to improve their sprinting ability later in the season, they should only do this exercise for 30 seconds, but for that AS MUCH AS THEY CAN and look like the Tasmanian devil. For these sprints, they should go even deeper. |
at the beginning of the season:
later in the season:
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"Sit Ups": "Sit ups" are very important because these muscles connect the upper body and the lower body. They also helped the back in long races. The best form of "sit ups" is a combination of "crunch" and lifting the legs at the same time. This is so exhausting that they don't have to make a hundred pieces for a good training effect.
Lie on your back. To support the cervical spine, place both hands on the back of their neck. However, do not pull on the neck or head under any circumstances! Raise your legs so that it looks like you're sitting on a chair. Cross the lower legs. Now they simultaneously raise their head [shoulder blades] and pull their knees to the body. The movement should be even and slow. Then lower your head and legs back to the starting position. |
Sets: 3
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Cool Down: 5 minutes of jogging.