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

Plyometric and jumping exercises are a key ingredient for producing speed and power in your skating for both ice and inline. Over the years I have trained in many different countries and under many different coaches picking up different exercises from each of them. In this article I have put together a sample programme of the exercises that I personally found to be the most beneficial for my skating. Please note that this information should be used as a guide only, and a specific training programme should be written for you by your coach to meet your individual needs. Also, if you are over 40, you should have your condition checked by a physician before undertaking any exercise regimes. Please train within your limits. These exercises may cause you to feel sore for the next few days so the first time you do them, take it a bit easy and build up each week.

This programme should be done 1-2 times per week. A 'Rep' is 1 repetition of a particular exercise which could mean 1 jump or 1 hop. A 'Set' is one group of the same exercise. Have plenty of rest between sets (1-2 mins or heart rate below 100) unless otherwise stated. Click on the pictures below for a larger picture.

Session 1 (of 3 sessions)

Warm up: 5 minutes jogging. (Don’t skip this or you will be sorry tomorrow)

1 Leg Jumps: 1 leg jumps must start with the leg at a 90 degree angle. You then jump as high as possible and land on the other leg. Try not to let the balancing foot touch the ground. Bounce 1 time on the leg with the weight on it then jump again back to the original position. YOU MUST LAND SOFTLY.	Sets: 3 Beginner Intermediate Advanced 12 Reps 14 Reps 16 Reps =6 per leg =7 per leg =8 per leg
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Explosive Step: The explosive step drill is high impact so if you have knee, back, or ankle problems, miss this one. Find something to stand on that is stable. This object should be around knee height for beginners or up to 1 metre for advanced (waist height). Stand on the object. The ground below should be hard like compacted dirt, not springy grass. Step off the object, don't jump off. AS SOON as your feet touch the ground do a tuck jump straight up in the air, not forward. Wait a few seconds, then go again, or if you are in a group, take turns. You do not want to be too tired when you are jumping. Make sure you feel rested before your next jump.	Sets: 3 Beginner Intermediate Advanced 8 Reps 8 Reps 10 Reps
Split Jumps: Put your right leg forward, and put your left knee on the ground behind you. Now, jump up, and switch legs. When the back knee touches the ground, jump again. Keep jumping continuously without resting until the set is complete.	Sets: 3 Beginner Intermediate Advanced 40 Reps 40-60 Reps 70-100 Reps =20 per leg =20-30 per leg =35-50 per leg
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Cross-Overs: Get into the skating position (lower than skating position if you are an inliner). Put your left leg behind the right one as if you are just about to complete a cross over. Jump from the right leg to the left and finish by putting your right leg behind the left as if it was a reverse cross over. Keep your head up, don't look at the ground, look straight ahead. Keep your hips straight and don't twist. Get someone to watch you or practice in front of a mirror. Early in the season do 2 minutes on 2 minutes off hard. Later in the season when you want to have a good sprint, go for 30 seconds AS HARD AS YOU CAN. You should look like the tasmanian devil from the cartoons. For these sprints, get down even lower.	Early in the season do this: Sets: 4-5 Beginner Intermediate Advanced   90 seconds on 120 seconds rest  120 seconds on 120 seconds rest 120 seconds on 120 seconds rest Late in the season do this: Sets: 4-5 Beginner Intermediate Advanced   30 seconds 30 seconds 30 seconds
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Sit Ups: Sit ups are always important as its your tummy that holds the top and bottom parts of your body together. Sit ups will help your back out in long races too. I find the best type of sit up that is easy on your back is a combination crunch and leg lift at the same time. These are hard and you wont need to do hundreds of sit ups to get a good workout. Lie on your back. Put your hands behind your head for comfort but don't pull on your neck or head. Lift your legs up so you look like your sitting on a chair. Cross your legs. Now, simultaneously lift your head up and pull your knees towards your body in a smooth slow motion. Then gently take your head back tot he floor and your legs back to the seated position.	Sets: 3 Beginner Intermediate Advanced 20 Reps 40 Reps 60 Reps

Warm down: 5 minutes jogging.

Click here for session 2