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.
|
Advanced |
| Low
walk |
2 mins |
| Tuck
jumps |
30
secs |
| Low
walk |
2 mins |
| Split
jumps |
30
secs |
| Low
walk |
2 mins |
| Side 2
side jumps |
30
secs |
| Low
walk |
2 mins |
| Cross
overs |
30
secs |
| Low
walk |
15-20
mins |
|
|
Intermediate |
| Low
walk |
2 mins |
| Tuck
jumps |
30
secs |
| Low
walk |
2 mins |
| Side 2
side jumps |
30
secs |
| Low
walk |
2 mins |
| Cross
overs |
30
secs |
| Low
walk |
2-10
mins |
|
|
Beginner |
| Low
walk |
1 mins |
| Tuck
jumps |
30
secs |
| Low
walk |
1 mins |
| Side 2
side jumps |
30
secs |
| Low
walk |
1 mins |
| Cross
overs |
30
secs |
| Low
walk |
2 mins |
|
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
| Beginner |
Intermediate |
Advanced |
| 1 Rep
|
1 Rep
|
1 Rep
|
|
| 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
| Beginner |
Intermediate |
Advanced |
|
1 Rep
|
1 Rep
|
1 Rep
|
|
Well that's it, I hope you get a lot of benefit
from these exercises and remember that technique is very important.
|
