Off Skate Exercises Session 1 of 3 by Alexander Bont

Dry Exercises (Without Skates) — Lesson 1 of 3

by Alexander Bont

© 2000, Bont Skates Pty Ltd. Unauthorised reproductions of any kind (including excerpts) are prohibited and will be prosecuted. 18/1/00. German adaptation by Michael Nentwig.

Plyometric and jumping exercises are the key to achieving strength and speed in speed skating — on ice or on the road. This programme draws on exercises collected from trainers around the world and represents those personally found most effective. It should serve as a guideline only; individual programmes should be tailored by a trainer to each skater’s needs.

If you are over 40, please have a sports medical examination before starting. Never train beyond your limits! You will have sore muscles after these exercises — take it slow the first time and build up gradually.

Carry out the programme 1–2 times per week. ‘Rep’ = one repetition. ‘Set’ = a number of the same exercise. Take sufficient breaks between exercises (1–2 minutes, or until heart rate drops below 100) unless otherwise stated.

Warm up: 5 minutes jogging (you’ll regret skipping this tomorrow!).

Stretching: 5 minutes.

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Tuck Jumps — 3 Sets

Knees should come to the chest. As soon as your feet touch the ground, jump again!

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1-Leg Jumps — 3 Sets

Start with one leg bent to 90°. Jump as high as possible and land on the other leg — the free foot should not touch the ground. Spring once in this position, then jump back to the starting position. Focus on a soft landing!

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Explosive Step — 3 Sets

Skip this exercise if you have knee, back, or ankle problems. Find a stable box — knee-high for beginners, up to hip-high for professionals. The surface under the box should be hard (not grass). Step forward off the box — don’t jump down. The moment your feet touch the ground, jump straight up pulling your knee. Wait a few seconds before the next jump. Rest well between reps — you should feel recovered before each one.

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Split Jumps — 3 Sets

Kneel on your left leg with your right leg forward. Jump up so the legs switch position. As soon as the new knee touches the ground, jump again. Continue without a break until the set is complete.

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Cross-Overs — 4–5 Sets

Get into the skating position (even lower for inline skaters). Put your left leg behind the right, as if you were crossing over. Jump from the right leg to the left, land on the left leg and put the right leg back. Keep your head up — look forward, not at the floor. Hips should stay straight and not twist. Practice in front of a mirror or have a partner correct your form.

Early season: Do this for the full duration below at a steady pace.

Later in the season (sprint focus): Do 30 seconds only, but go as fast as humanly possible and get even lower.

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Sit Ups — 3 Sets

Core strength connects the upper and lower body and supports the back in long races. The most effective form combines a crunch with a simultaneous leg raise.

Lie on your back. Place both hands behind your neck — do not pull on your neck or head. Raise your legs so it looks like you’re sitting in a chair, and cross your lower legs. Simultaneously raise your head (shoulder blades off the floor) and pull your knees toward your body. Move slowly and evenly. Lower back to the starting position and repeat.

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Cool down: 5 minutes jogging.