LAND TRAINING 3 (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 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.
|
|
|
||||||||||||||||||||||||||||||||||||||||||||||||||||
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
|
| 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
|
Well that's it, I hope you get a lot of benefit from these exercises and remember that technique is very important.