training - rollerblade.com. rollerblade balance ... forward stride, heel brake or t-stop, forward...

BALANCE WORKOUT

INCREASE ON AND OFF SKATE BALANCE WHILEIMPROVING SKATING TECHNIQUE AND EFFICIENCY.

40 MINUTES

TRAINING

ROLLERBLADE BALANCE WORKOUT

SKILLS NEEDEDBASIC SKATING POSITION, FORWARD STRIDE,

HEEL BRAKE OR T-STOP, FORWARD TURN.

BALANCE IN MOTIONTHE BALANCE WORKOUT FOCUSES ON SKILLS AND DRILLS THAT WILL

IMPROVE YOUR OVERALL AGILITY AND BALANCE ALLOWING YOU MOREFREEDOM TO SKATE LONGER AND FASTER WITH EASE AND CONFIDENCE.

SKATE SMART“KNOW YOUR SKILL LEVEL AND SKATING

CONDITIONS. YOU ARE ALWAYS SAFER WEARING A HELMET AND FULL PROTECTIVE GEAR.”

40 MINUTES

TRAINING

WHAT YOU NEED TO GET STARTED

SKATES & GEARSKATES, HELMET,

PROTECTIVE GEAR, HEART RATEMONITOR OR OTHER FITNESS

MEASURING DEVICE (OPTIONAL)

LOCATIONSMOOTH, FLAT PAVEMENT WITH MODERATE

WITH LITTLE OR NO TRAFFIC

TRAINING

ROLLERBLADE BALANCE WORKOUT / 40 MINUTES

RATE OF PERCEIVED EXER5ON (RPE)

THE RPE SCALE IS USED TO MEASURE THE INTENSITY OF YOUR EXERCISE. THE RPE SCALE RUNS FROM 0–10. THE NUMBERS BELOW RELATE TO PHRASES

USED TO RATE HOW EASY OR DIFFICULT YOU FIND AN ACTIVITY. FOR EXAMPLE, 0 (NOTHING AT ALL) WOULD BE HOW YOU FEEL

WHEN SITTING IN A CHAIR; 10 (VERY, VERY HEAVY) IS HOW YOU FEEL AT THE END OF AN EXERCISE STRESS TEST OR AFTER A VERY DIFFICULT ACTIVITY.

TRAINING


0 NOTHING AT ALL0,5 JUST NOTICEABLE1 VERY LIGHT2 LIGHT3 MODERATE4 SOMEWHAT HEAVY5 HEAVY6 7 VERY HEAVY8 9 10 VERY, VERY HEAVY

TRAINING


HAND TO FOOT STRETCH-FULL OR MODIFIED 15-30 SECONDS EACH SIDE X 21 LEGGED SQUAT 10 REPS EACH SIDESIDE PLANK 30 SEC-1 MINUTE EACH SIDEFITNESS STRIDE 3 MINUTES1 FOOT GLIDE 30 SECONDS EACH SIDE XALTERNATING 1 LEG SQUAT PUSH 10 REPS EACH SIDE X 21 LEG SQUAT PUSH W/ HEEL TAP 10 REPS EACH SIDE X 2THE “BALANCED” WORKOUT 20 MINUTES BACKWARD TO FORWARD BEND 10 REPCRESCENT LUNGE 30 SECONDS EACH SIDE OPPOSITE ARM AND LEG RAISE 30 SECONDS EACH SIDE X2

THE WARM UP

TRAINING


HAND TO FOOT STRETCH-FULL OR MODIFIEDSTRETCHES THE MUSCLES OF THE HIPS,

LEGS AND ANKLES, IMPROVES BALANCE.

TRAINING


1. BEGIN STANDING WITH THE FEET TOGETHER.

2. BEND ONE KNEE HOLDING THE KNEE OR GRABBING THE FOOT.

3. DEPENDING ON FLEXIBILITY, BRING THE KNEE OR LEG TO THE SIDE.

4. REPEAT ON THE SECOND SIDE.

15-30 SECONDS EACH SIDE X 2

SINGLE LEG SQUATSTRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUCOCKS,

HAMSTRINGS, ANKLES, CORE. IMPROVES BALANCE.

TRAINING


1. BEGIN WITH FEET HIP-WIDTH APART AND THE ARMS IN FRONT OF THE BODY AT SHOULDER HEIGHT.

2. SHIFT THE WEIGHT TO ONE LEG AND LIFT THE OPPOSITE LEG AS HIGH AS COMFORTABLE.

3. KEEP THE ARMS EXTENDED, BACK STRAIGHT AND LEG LIFTED, WHILE SLOWLY COMING DOWN TO LOWEST POINT AND HOLD.

4. TO PROTECT THE SUPPORTING KNEE, BE SURE IT IS POIN5NG IN THE SAME DIRECTION OF THE SUPPORTING FOOT.

5. PRESS UP TO THE THE STARTING POSITION.

10 REPS EACH SIDE

SIDE PLANKSTRENGTHENS, ARMS, CORE. IMPROVES BALANCE.

TRAINING


1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, ELBOWS BACK WITH THE TOES ROLLED UNDER.

2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD.

3. SHIFT THE WEIGHT TO ONE SIDE, STACKING THE FEET AND SHOULDERS AND LIFT THE ARM AND HOLD.

30 SEC-1 MINUTE EACH SIDE

SKATING SKILLS & DRILLS

TRAINING


FITNESS STRIDEINCREASES SPEED & SKA7NG EFFICIENCY.

TRAINING


1. BEGIN WITH FORWARD STRIDE.

2. DEEPEN KNEE BEND.

3. ON “REGROUP” OF SKATES BELOW THE BODY, PLACED SKATE BEYOND CENTER AXIS OF BODY ONTO OUTSIDE EDGE.

4. PULL FOOT ACROSS LONG AXIS OF THE BODY AND ROLL ONTO INSIDE EDGE (STROKE)

5. ARM OF STROKING LEG SWINGS UP AND FORWARD IN FRONT OF CHEST.

3 MINUTES

1 FOOT GLIDEIMPROVES BALANCE,

STRENGTHENS, QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN WITH FORWARD.

2. GLIDE IN THE BASIC SKATING POSITION.

3. SHIFT WEIGHT TO ONE SIDE LIFTING THE OPPOSITE SKATE AND HOLD.

4. REPEAT WITH OTHER LEG.

15 SECONDS EACH SIDE X 4

ALTERNATING 1 LEGGED SQUAT PUSHIMPROVES STRIDE EFFICIENCY & BALANCE; STRENGTHENS, QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE.

2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER.

3. EXTEND THE LEG TO FULL RANGE AND REGROUP UNDER BODY.

4. REPEAT WITH OTHER LEG.

20 REPS EACH SIDE

1 LEG SQUAT PUSH WITH HEEL TAPIMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY

STRENGTHENS, QUADRICEPS, HIPS, CORE.

TRAINING


1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE.

2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER.

3. EXTEND THE LEG TO FULL RANGE AND HOLD.

4. KEEPING THE LEG EXTENDED, LIFT THE LEG AND TAP HEEL.

4. REGROUP SKATES UNDER THE BODY BEFORE THE NEXT STRIDE.

10 REPS EACH SIDE X 2

THE “BALANCED” WORKOUT

TRAINING


1. 10 MINUTES EASY (3-5 RPE).

2. 10 MINUTES HARD (5-10 RPE).

3. 2 MINUTES COOL DOWN.

~20 MINUTES

COOL DOWN & STRETCH

TRAINING


BACKWARD TO FORWARD BENDSTRETCHES BACK, HIPS, HAMSTRINGS.

TRAINING


1. BEGIN STANDING UPRIGHT WITH THE FEET TOGETHER AND THE HANDS ON THE HIPS.

2. INHALE LENGTHEN THROUGH THE SPINE AND LEAN BACK SLIGHTLY KEEPING THE HEAD ALIGNED WITH THE SPINE.

3. EXHALE, PRESSING THE HIPS BACK BENDING FORWARD AS FAR AS POSSIBLE KEEPING THE BACK STRAIGHT.

4. INHALE THE ARMS BACK UP TO THE STARTING POSITION OR CONTINUE TO THE NEXT REPETITION.

10 REPS

TRAINING


1. BEGIN WITH THE FEET TOGETHER.

2. TAKE A LARGE STEP BACK.

3. THE FRONT FOOT FLAT REMAINS FLAT AND THE BACK ONE IS ON THE BALL OF THE FOOT.

4. LIFT THE ARMS ALONG SIDE OF THE EARS WHILE BENDING INTO THE FRONT KNEE.

5. REPEAT ON EACH SIDE.

HOLD 30 SECONDS EACH SIDE

CRESCENT LUNGESTRETCHES/STRENGTHENS HIPS, QUADRICEPS, HAMSTRINGS,

BUCOCKS, SHOULDERS, CHEST; IMPROVES BALANCE.

OPPOSITE ARM AND LEG RAISESTRETCHES/STRENGTHS BACK, SHOULDERS & CORE;

IMPROVES BALANCE.

TRAINING


1. BEGIN ON HANDS AND KNEES WITH HANDS UNDER SHOULDERS AND KNEES UNDER HIPS.

2. LIFT OPPOSITE LEG AND ARM AND HOLD.

3. REPEAT ON SECOND SIDE.

30 SECONDS EACH SIDE X2

CONNECTJOIN US ON

TRAINING

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training - rollerblade.com. rollerblade balance ... forward stride, heel brake or t-stop, forward...

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