LAND TRAINING 2 (off-skate) by Alexander Bont
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
|
 |
|
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
|
||||||
|
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
|
||||||
|
|||||||
|
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
|
||||||
|
|||||||
|
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
|
||||||
|
|||||||
| 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
|
||||||
 |
 |
Warm down: 5 minutes jogging.