With the emphasis on skaters performing more technical jumps, spins, pairs, dance lifts, and other elements on-ice, the need for off-ice strength and conditioning training has increased. Skaters are performing more programs and competing more frequently throughout the year. Conditioning on cardio equipment will help develop the leg strength and cardiovascular system while reducing overuse injuries. Through short interval work you can build speed and power, which will help with jumps and landings. The cardiovascular benefits will help during a long season to maintain the endurance that is needed to train and perform.
Skating
Skating focuses on flexibility, balance, core strength, agility, and speed. Stretching and practicing with a trainer are important to avoid common injuries such as ankle and hip sprains. Protect ankles from injury by wearing the right sized skate.
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National Academy of Sports Medicine answeredHeart rate training is useful for any sport because it will provide feedback on the intensity of the training session. This gauge of intensity will help determine the demands that you put your self through when skating. -
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National Academy of Sports Medicine answeredInterval training is very effective for a sport such as skating because of its anaerobic and aerobic demands. In skating there are times that you are setting up for the next move and could be at a low intensity and times you will need to perform at a high intensity for repeated bouts. The high intensity demands can be trained on the ice using different intervals. For cardiovascular overload, perform circle routes around the ice. These can be repeated sprints followed by a quick recovery. The goal is to do the sprints at the same high-intensity level, so using a heart rate monitor to gauge intensity or timing each sprint will provide helpful feedback. The other type of intervals are line drills. These drills require sprinting from different lines on the ice in a linear pattern. These intervals will not only work the cardiovascular system but will also overload the legs because of the acceleration and deceleration required to stop and start at each line.
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National Academy of Sports Medicine answeredThe most important factor for skaters is to have strong legs to perform the high power demands that skating creates. The endurance needed to maintain this power throughout your routine or race is also crucial. Your off-ice program should have a combination of short power intervals, hill climbs for leg strength, and longer workouts for building cardiovascular endurance. The short intervals can be completed on equipment such as a versa climber or airdyne bike, where you can generate power quickly and then recover to repeat the intervals. Hill climbs are best on a stair machine or bike where you slowly add workload (watts, level) to create total-leg fatigue before repeating. The endurance workouts can be at a lower intensity to promote recovery and an aerobic base. Training on equipment that will reduce leg impact, like an elliptical or walking on a treadmill, is ideal.
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National Academy of Sports Medicine answeredCircuit training is a great way to combine both a cardiovascular and strength training session into a short timeframe. For most skaters, putting on a lot of muscle during your weight training session is not the goal. Skaters want to get stronger, but conditioning is more important to success in a long routine. Circuit training is a good way to get the strength you will need while continuing to build on your cardiovascular fitness. Because of the already high demands on the legs and upper body during competitions and practices, the circuit programs should have limited exercises. The upper-body exercises should focus on the larger muscle groups, with exercises that will keep you in good form. The lower-body exercises should consist of more squatting and plyometric exercises. The circuit should be short with limited rest and high repetitions. Using medicine balls, exercise bands, and dumbbells allows for creativity in the exercises while enabling you to move from one exercise to the next quickly.
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National Academy of Sports Medicine answeredThe basic skills for speed skating include stopping, gliding, how to fall and get up, forward and backward strides, turning, and pushing. These skills require body control, stamina, and instruction for proper technique. Basic fitness components that complement these skills include core, balance, strength, and power. Exercises within these components must be executed with precise technique for positive results, optimum performance, and reduced risk of injury. It is recommended to obtain an individualized exercise program from a certified instructor who can choose exercises at an appropriate level and progress them as needed.
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National Academy of Sports Medicine answeredA box jump-up is an exercise that can help improve skating jumps. It is a plyometric training exercise that can enhance performance and skills by teaching the body how to reduce and produce forces. With proper form and technique, a box jump-up can be a great exercise for a beginner or professional athlete. The box height should begin low, and progressions should only be made when perfect form exists continuously. To execute a box jump-up, stand behind the box, lower the body into a squat position, jump, and land softly on top of the box in a slight squat position. The knees, feet, and head should remain straight ahead. Spinal alignment should be maintained throughout, with the abdominals engaged.
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National Academy of Sports Medicine answeredIn-line skating should always be started with a partner or instructor. The safest areas to begin are in uncrowded areas. If possible, avoid uneven or slick surfaces. Seeking instruction in balance training can help a newcomer to in-line skating. Balance training helps stabilize your joints during movement and can allow a person to feel more agile, coordinated, and skillful. Balance training can teach control which is needed for all recreational or professional sports. The first balance exercises you perform should include balance-stabilzation exercises that involve little joint motion. This will help the body by using the right muscles at the right time to maintain balance. An example of such an exercise is a single-leg balance reach. To perform this exercise, start by standing with the feet hip-width apart and facing forward. Engage the abdominals and gluteals while taking one leg off the ground and moving it straight ahead of the body. Return the leg slowly aside the balance leg without touching the ground. Progress by moving the leg to the side of the body, and then reaching around to the back of the body. Always return the leg to the start position slowly without touching the floor.
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National Academy of Sports Medicine answeredCore drills and exercises are extremely important to skating since they are the foundation of all movement. They can improve stabilization, posture, strength, power, endurance, and movement efficiency. Core exercises should follow a system and be progressed at an appropriate time and level. There are three levels in core training. They are stability, strength, and power. Core stability exercises are designed with little motion at the spine or pelvis. Core strength exercises have more motion at the spine and greater eccentric and concentric movements. Core power exercises prepare the body for force production at functional speeds. An example of a core stability exercise that can be done at home is a plank, or prone iso-ab. To perform this exercise, begin laying face down with the feet hip-width apart and forearms on the ground. With abdominals and gluteals tight, lift the body off the ground forming a straight line from head to heels. The body weight is held between the toes and forearms. Hold for up to five seconds and repeat. Ensure that the lower back does not collapse and the head and neck area do not crane forward or droop downwards. A one to two second hold may be more appropriate for beginners. Technique should always come before quantity when performing any exercise, and modifications should be made if holding form during the movement is not possible. One modification to the plank described above is to hold a push-up position with your hands on a bench.
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National Academy of Sports Medicine answeredThe core is the center of the body, or center of mass. It is the starting point for all movement, and is necessary for proper muscle balance throughout the entire body. It is certainly an important component for any recreational or professional sport including speed skating. When trained correctly, the core can protect the spine and hips when detrimental forces occur with activity. Some exercises to try are a plank, or prone iso-ab, and a medicine ball rotation. To perform the plank, begin laying face down on the floor. With the forearms on the ground and feet propped on the balls of the foot, engage the abdominals and glutes to lift the entire body off the ground. A straight line should be formed from head to heels with no dipping or lifting of the spine or hips. Hold the elevated position for two seconds, and return the body to the ground with chin tucked and back flat. Repeat up to 12 times as long as there is no reduction in form. For a medicine ball rotation, stand with the feet shoulder-width apart, knees slightly bent, and toes pointing straight ahead. Hold a medicine ball with both hands directly in front of the chest with arms extended and shoulder blades in and down. With the abs and gluteals tight, rotate the body and medicine ball to the right and then to the left, allowing the back foot to pivot. Repeat ten times.