training - rollerbladeskill practice training rollerblade basic inline workout / 20 minutes skating...

BASIC INLINE WORKOUT

IMPROVE YOUR OVERALL SKATING ABILITY WHILE INCREASING LOWER BODY MUSCULAR STRENGTH AND ENDURANCE.

20 MINUTES

TRAINING

ROLLERBLADE BASIC INLINE WORKOUT

SKILLS NEEDEDBASIC SKATING POSITION, FORWARD STRIDE,

HEEL BRAKE OR T-STOP, FORWARD TURN.

BE READY TO WORK!THE BASIC INLINE WORKOUT INCLUDES ON SKATE AND OFF SKATE DRILLS

AND EXERCISES THAT WILL IMPROVE OVERALL SKATING ABILITYAND INCREASE LOWER BODY MUSCLE STRENGTH AND ENDURANCE.

SKATE SMART“KNOW YOUR SKILL LEVEL AND SKATING

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

20 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 BASIC INLINE WORKOUT / 20 MINUTES

TRAINING

SHOULDER ROTATIONS 10 REPETITIONS EACH DIRECTIONQUAD STRETCH 30 SECONDS EACH SIDESIDE LUNGE 30 SECONDS EACH SIDEFORWARD STRIDE 3 MINUTE WARM UPPOWER SWIZZLE 2 MINUTESHEEL BRAKE STOP* 5 REPETITIONST-STOP* 5 REPETITIONSPARALLEL TURN* 5 REPETITIONS EACH DIRECTION FORWARD CROSSOVER 1 MINUTE EACH DIRECTIONFORWARD STRIDE TO SWIZZLES 3 MINUTES FORWARD STRIDE TO ALTERNATING CROSSOVERS 3 MINUTES


FIGURE 4 STRETCH 30 SECONDS EACH SIDEKNEELING STRETCH 30 SECONDS EACH SIDE HAMSTRING/SHOULDER STRETCH 30 SECONDS EACH SIDE

*IF PRACTICE IS NEEDED

SHOULDER ROTATIONSTRETCHES SHOULDERS, CHEST, UPPER BACK.

TRAINING

1. HANDS ON SHOULDERS.

2. BEGIN ROTATION BY BRINGING SHOULDERS IN FRONT OF THE BODY AND COMPLETE THE “CIRCLE”.

3. REPEAT IN OPPOSITE DIRECTION.

10 REPS EACH SIDE


QUADRICEP STRETCHSTRETCHES QUADRICEPS, KNEES, ANKLES.

TRAINING

1. SHIA WEIGHT TO ONE LEG AND GRAB THE OPPOSITE SHIN BEHIND THE BODY.

2. PULL THE SHIN TOWARD THE BUTTOCKS WITH BENT KNEE SLIGHTLY BEHIND STANDING KNEE POINTING DOWNWARD.

3. REPEAT WITH BOTH LEGS.

HOLD 30 SECONDS EACH SIDE


SIDE LUNGEHIPS, QUADRICEPS, HAMSTRINGS, BUTTOCKS.

TRAINING

1. BEGIN WITH LEGS WIDE APART.

2. SHIA WEIGHT TO ONE SIDE KEEPING KNEE OVER ANKLE AND KNEES, NOSE TOES IN ALIGNMENT.

3. REPEAT ON EACH SIDE.



SKILL PRACTICE

TRAINING


SKATING IS LIKE DRIVING. THE FASTER THE SPEED, THELONGER IT WILL TAKE TO STOP. PRACTICING HOW TO SLOW

DOWN OR STOP AT VARIOUS SPEEDS CANNOT BE OVEREMPHASIZED. THERE ARE MANY ADVANCED METHODS OFSTOPPING, BUT THE BEST METHOD FOR ALL BEGINNING

SKATERS IS THE BASIC HEEL BRAKE STOP.

GRADUALLY BUILDING YOUR CONFIDENCE IN NEGOTIATINGYOUR SURROUNDINGS AND CONTROLLING YOUR SPEED WHILE

ON SKATES WILL HELP ENSURE THAT YOUR TIME ON SKATESIS SAFE AND ENJOYABLE.

BASIC SKATING POSITION

TRAINING

1. KNEES ARE SLIGHTLY BENT WITH THE ANKLES FLEXED FORWARD.

2. SHOULDERS ARE LEVEL AND THE CHEST LIAED.

3. HEAD IS UP AND IN THE DIRECTION OF MOVEMENT.


FORWARD STRIDEIMPROVES BALANCE, FLOW.

TRAINING

1. BEGIN WITH FORWARD.

2. DEEPEN THE KNEE BEND.

3. INCREASE INTENSITY OF STROKE OUT TO SIDE.

4. INCREASE GLIDE TIME ON EACH SKATE.

3 MINUTES


POWER SWIZZLEIMPROVES AGILITY, MUSCLE STRENGTH, MUSCLE ENDURANCE.

TRAINING

1. FROM A GLIDE, INCREASE KNEE BEND AND SIMULTANEOUSLY PUSH SKATES OUT TO SIDES.

2. STRAIGHTEN THE KNEES BRINGING THE LEGS BACK UNDER BODY.

3. CON6NUE TO LINK SWIZZLES VARYING INTENSITY.

2 MINUTES


SKILL PRACTICE.

ROLLERBLADE ABT™ BRAKE SYSTEMACTIVE BRAKE TECHNOLOGY.

TRAINING

1. BEGIN IN THE BASIC SKATING POSITION.

2. KEEPING THE KNEES BENT, SCISSOR BRAKING FOOT FORWARD. THE CUFF WITH ACTIVATE THE BRAKE.

3. CONTINUE TO BEND THE KNEES PRESSING THE BRAKING FOOT FORWARD UNTIL COMING TO A COMPLETE STOP.


TRAINING

1. MOVING BASIC SKATING POSITION.

2. SCISSOR BRAKING FOOT FORWARD.

3. LIFT TOE OF FRONT FOOT.

4. CONTINUE TO SIT PUSHING THE HIPS BACK UNTIL COMING TO A COMPLETE STOP.

5 REPS EACH DIRECTION


HEEL BRAKE STOPIMPROVES SPEED CONTROL.

TRAINING

1. SHIFT WEIGHT TO FRONT SKATE.

2. TRACK BACK SKATE IN AN T OR V.

3. APPLY PRESSURE TO THE INSIDE EDGE OF THE BACK SKATE.



T-STOPIMPROVES SPEED CONTROL.

TRAINING

1. SCISSOR SKATES.

2. ROTATE UPPER BODY IN DIRECTION OF TURN.

3. FOR A TOGHTER TURN, INCREASE KNEE BEND OF FRONT LEG.


PARALLEL TURNIMPROVES AGILITY, TURNING, CONTROL.


FORWARD CROSSOVERIMPROVES AGILITY, TURNING ABILITY, CONTROL.

TRAINING

1. OPEN ARMS AND ROTATE UPPER BODY TOWARD THE CENTER OF THE CIRCLE.

2. SHIFT WEIGHT TO THE INSIDE LEG OF THE CROSSOVER CIRCLE, STROKE WITH THE OUTSIDE LEG.

3. CROSS THE OUTSIDE LEG OVER THE INSIDE LEG, (ADVANCED) WITH THE INSIDE LEG.

4. REGROUP SKATES UNDER BODY.

1 MINUTE EACH DIRECTION


THE WORKOUT

TRAINING


STRIDE TO SWIZZLES DRILLIMPROVES MUSCLE STRENGTH, MUSCLE ENDURANCE,

CARDIOVASCULAR ENDURANCE.

TRAINING

1. FORWARD STRIDE X 10.

2. SWIZZLE X 10.

3. ALTERNATING SWIZZLE X 10.

4. REPEAT.

3 MINUTES


ALTERNATING CROSSOVER DRILLIMPROVES AGILITY, MUSCLE STRENGTH, MUSCLE ENDURANCE,

CARDIOVASCULAR ENDURANCE.

TRAINING

1. FORWARD STRIDE X 10.

2. ALTERNATING CROSSOVERS X10.

3. REPEAT.

3 MINUTES


COOL DOWN & STRECH

TRAINING


FIGURE 4 STRETCHSTRETCHES HIPS, BUGOCKS, LOW BACK.

TRAINING

1. BEND ONE KNEE AND PLACE THE ANKLE ON THE THIGH OF THE STANDING LEG.

2. BEND THE STANDING KNEE AND FOLD THE BODY FORWARD KEEPING THE SPIN STRAIGHT.

3. REACH FOR THE GROUND WITH BOTH HANDS.

4. REPEAT ON SECOND SIDE.



KNEELING STRETCHSTRETCHES QUADRICEPS, HIPS, HAMSTRINGS.

TRAINING

1. BEGIN ON KNEES.

2. TAKE A STEP FORWARD.

3. BEND INTO FRONT KNEE WITH THE KNEE ALIGNED OVER ANKLE.

4. REPEAT ON SECOND SIDE.



HAMSTRING & SHOULDER STRETCHHAMSTRINGS, LOW BACK, SHOULDERS.

TRAINING

1. BEGIN WITH SLIGHTLY WIDER THAN HIP-WIDTH APART.

2. CLASP HAND BEHIND BODY.

3. BEND FORWARD FROM THE HIPS LIFTING THE ARMS AS FAR AS COMFORTABLE.



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training - rollerbladeskill practice training rollerblade basic inline workout / 20 minutes skating...

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