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
| Beginner |
Intermediate |
Advanced |
| 20
Steps
|
25
Steps
|
30
Steps
|
|
| 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
| Beginner |
Intermediate |
Advanced |
| 10 Jumps
|
10 Jumps
|
10 Jumps
|
|
|
| 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
| Beginner |
Intermediate |
Advanced |
| 12 Jumps
|
16 Jumps
|
20 Jumps
|
|
|
| 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
| Beginner |
Intermediate |
Advanced |
| 40
Reps
|
60 Reps
|
100
Reps
|
|
|
| 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
| Beginner |
Intermediate |
Advanced |
| 10 |
15 |
20 |
|
|
| 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
| Beginner |
Intermediate |
Advanced |
| 1 min
|
1.5
minutes
|
2
minutes
|
|
Warm
down:
5 minutes jogging.
Click here for session
3
|
