Off Skate Exercises Session 2 of 3 by Alexander Bont

Land Training (Off-Skate) — Session 2 of 3

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.

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Warm up: 5 minutes jogging.

Stretching: 5 minutes.

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Down Stairs — 4 Sets on Each Leg

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 to get to the next step. Make sure your body is straight, including your hips and head.

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Stair Jumps — 3 Sets

This exercise can be done just as well on a grassy hill. Stand at the bottom of the stairs, feet together, in the skating position. Jump up the stairs and across to the other side. As soon as you land, jump back over. Jump as many stairs as you can and try to go further with each set. If using a grassy hill, put a marker where you land and try to beat it each set.

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Explosive Box Jumps — 3 Sets

Get a crushable box (e.g. cardboard). Box height: ~80cm for advanced, ~50cm for intermediate, ~20cm for beginners. Stand on one side with feet together and jump sideways over it. As soon as you land, jump back. Your feet should only touch the ground for a fraction of a second. Keep your head up and body straight. You don’t need to be in the skating position for this exercise.

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Step Ups — 3 Sets

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 your feet are on different levels. Use the left foot to do a small hop in the air and back to the same position. As soon as you land, do another hop. Then turn the other way and use the right leg. Short track skaters will find their left leg is much stronger at this exercise.

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Leg Lifts — 2 Sets on Each Leg

Lie on your side. Slowly lift one leg up as high as it will go, then lower it just as slowly. After completing the reps, turn over and do the other side — no rest needed. Complete all sets.

Then lie on your back, hands under your glutes, and lift both legs up and back down keeping them straight and feet together. Do not let your feet touch the ground. Do 3 sets of this as well.

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Low Walk — 3 Sets (2 min rest between sets)

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. Sometimes called “duck walks” for obvious reasons!

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Warm down: 5 minutes jogging.