After the off-skate warm-up try a few of these additional on-skates drills to further prepare the body for the upcoming cardio portion of the workout.

Squat Hold With Arms Over Head (Advanced)

Knee Bend with Breath Synchronization (Beginner)

Knee Bend with Breath Synchronization will help to warm up the legs as well as connect the body movement with the breath.

  • Begin in the Ready Position
  • Bring the awareness to the Natural Breath.
  • Once breath awareness is established begin to inhale as the knees are bent and exhale as they are straighten.  Throughout the exercise keep the hands comfortably in front of the body , shoulders in front of the hips, and the knees soft.
  • Repeat 7-10X

Squat Hold  (Beginner-Intermediate)

The Squat Hold Drill is an all time favorite of mine to develop quadriceps and lower back strength.  The key is to continue to breath deeply and fully throughout the drill.

  • Begin with skates shoulder width apart.
  • If skates are rolling move to a flat surface or bring weight to the outside edges of skates.
  • With the arms comfortably out in front come down into a squat position.
  • Shoulders will be only slightly in front of the hips and the knees should be  over or slightly behind the toes.
  • Relax down through the shoulders and arms.
  • Hold for 10-90 seconds.
  • Repeat up to 3 times.

Dynamic Squat Hold with Breath Synchronization (Intermediate)

This drill is a combines the breath with the squat.

  • Begin with skates shoulder width apart and the hands resting on the thighs.
  • If skates are rolling move to a flat surface or bring weight to the outside edges of skates.
  • On an inhalation begin to lower into a squat as the arms are raised to shoulder height.
  • From the squat position begin to exhale and simultaneously push down through the heels of the skates allowing the arms to lower and return to the starting position.
  • Repeat  10-20 times

One Legged Push (ALL Levels)  Highly Recommended!

This drill really helps those who have one leg stronger than the other by isolating movement in one leg at a time.  Balance, control, and power with each push will improve with practice.

  • Begin with knees bent and skates shoulder with apart in a squat or simulated skating position.
  • Place hands on the left knee.
  • With the upper body square to the front and quiet begin to push with the right leg.
  • Keep the upper body quiet and the hands on the left knee throughout the movement.
  • A count of “1, 2 together, 1, 2 together” can be repeated mentally.
  • Focus on fully extending the leg and regrouping the skate underneath the body.
  • Continue pushing with the right leg for up to 20 repetitions then switch sides.

Dynamic Squat Hold with Breath Synchronization –Arms over head (Advanced)

More challenging then just the Squat Hold, this drill brings the often-overlooked upper body into the warm-up.

  • Begin with skates shoulder width apart and the hands resting on the thighs.
  • If skates are rolling move to a flat surface or bring weight to the outside edges of skates.
  • On an inhalation begin to lower into a squat as the arms are raised over the head, with the ears between the elbows in the final position.
  • From the squat position begin to exhale and simultaneously push down through the heels of the skates allowing the arms to lower and return to the starting position.
  • Repeat  10-20 times

Rhythmic Weight Shift (Beginner)

This drill will assist in get the feeling of weight transfer and to simulate the rhythm produced by an even stride as well as provide a gentle warm up for the knees and thighs.

  • Begin in the ready position.
  • Begin to shift the weight side to side to a count of 1.
  • One and(Shift) One, One and(Shift) One
  • Continue to shift from side to side working up to a count of 3 on each side.
  • The shoulders should remain relaxed, the upper body should remain still, and the knees should be soft throughout the drill.
  • Repeat 30-90 seconds.

Simulated Stride (Intermediate-Advanced)

This drill is excellent for skaters who are ready to begin to focus more on their stride technique.  This exercise will improve balance, agility and strength while building confidence in your skating ability.

  • Begin in the Ready Position
  • Shift the weight over the right leg, bending low into a simulated skating position (90 degrees).
  • Swing the left arm in front with the fist just below the chin and the right arm straight behind the body.
  • The body should be low to the grown with nose, knees, and toes aligned.
  • Next, shift the weight onto the left leg.
  • Repeat the virtual skating in slow motion paying attention to alignment after each “stroke” while in a side lunge position.
  • Start out slowly holding and then pick up the pace as if in a race.
  • Repeat for 1-2 minutes
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