52 items | 11 visits
C Hayes's List: Skating
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Beyond the Basics
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Below is how you should not be skating.
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When you work a deep outside edge you should feel pressure from the boot on your inside ankle bone.
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Basic wheel rotation for a flat setup
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For an indoor practice, try a search phrase like “speed team roller rink” plus your state.
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This meant bending my knees much deeper, rather than bending from the waist, and keeping my butt down, as though I was sitting in a chair.
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- Bend at the knees
- Get the glutes down as though you are sitting in a chair
- Stretch your stride out
- Push out with the heels
- Rock your body to create momentum
Every time you skate, remind yourself to:
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Jun 07, 15
Confirmation that skating improves balance and improved balance improves mental health and agility.
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Sep 04, 15"Skate imitation excersises"
Our excersises are based on the so-called skating position. It represents the basic technique for skating.The goal is to improve balance stabilization and specific movements. A correct and clean execution of excersises is essential. A mirror or a partner can help you to check and correct your posture.
Excersise 1: skating position
Keep your feet parallel and shoulder-width apart. Put your hands relaxed on your thighs. Now bend your knees until your arms can reach completely around your knees. Make sure your knees and ankles do not bend in or outward. Your centre of mass should be directly above the center of your feet. Place your hands on your back, your right hand embracing your left wrist or vice versa.
Excersise 2: skating position/shifting weight to one leg
Go into skating position and shift your weight to one leg. Bend the other leg away backwards and hold about 15-30 sec. Then switch legs.
Excersise 3: skating position/shifting weight pushing sideways
Shift your weight to one leg while in skating position. With the other leg simulate a push sideways by extending your leg to the side and lift it slightly above ground. Now hold and then return to the starting position. You can either train both sides in turn or repeat the excersises for one leg multiple times before switching to the other leg.
Excersise 4: tapping in skating position
While in skating position lift right and left leg in turn about 10 cm above ground with increasing frequency. Start slowly.
Excersise 5: complete skating motion from skating position
This excersize combines the previous excersises into one complete motion. While in skating position shift your weight to one leg. With the other leg simulate a push sideways. From there you bend the leg away backwards and return it in a straight motion so you are back in skating position. Repeat in turn with both legs. In the end you can include the typical arm swing by moving your arms in opposite directions from front to back.
Our advice: Try to include the excersises into your daily routine. Have you ever tried brushing your teeth in skating position or on one leg?
Training routines without wheels
The five excersises are suitable for strength training as well as strength endurance training.
Strength training Body tension excersises
One set: 30 min.
10 min. warm up (jumps, indoor cycle, running)
30 sec. excersise 1 / 30 sec. recovery
30 sec. excersise 2 left leg / 30 sec. recovery
30 sec. excersise 2 right leg / 30 sec. recovery
30 sec. excersise 3 left leg / 30 sec. recovery
30 sec. excersise 3 right leg / 30 sec. recovery
30 sec. excersise 5 / 30 sec. recovery
Do 3 to 4 sets and after 1 or to 2 sets increase to 60 sec. excersise / 30 sec. recovery
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