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SKATE TIP OF THE WEEK
Inline secrets from the world's top skaters and coaches

This week's tip:

Dryland Skating

Prepare for the outdoor skate season with these dryland exercises

Part 1: Warm Up, Dry Skate Drill (basic to advanced)

By Francisco Ramirez
March 20, 2009

Dry Skating video
 

Warm Up

Before you start, limber up by running easy for 10 minutes and doing some light stretching.

Dry Skate Exercise

Basic

  • Assume the skating position, which means bending your knees and squatting while keeping your upper body straight.
  • Position your feet a little wider than shoulder width apart.
  • While maintaining your straight upper body, shift your weight from foot to foot. Keep your body level. In other words, no bobbing.
  • Each time you shift your weight to the other leg, make sure you are in the nose-knees-toes position (nose, knee and toes in a straight line).
  • Do this for at least 30 seconds. Work up to one minute.

Dry Skate - Extending the Feet (The Shuffle)

  • Assume the basic skating position, but this time position your feet and knees together.
  • Extend your right foot out to the side until your leg is straight. (All your weight should be on your support leg; align your nose, knee and toes.)
  • Lightly tap the bottom of your right foot to the ground.
  • Return your foot to the starting position.
  • Repeat on the opposite side.
  • Continue for at least 30 seconds.
  • Add arm swing. As always, pump opposite hand with opposite leg. (If your support leg is your right leg, then your left hand should be in front of your nose.)

Dry Skate - With Recovery Loop (D-shape)

Now do it like the pros:

  • Starting with your feet less than shoulder width apart, balance your weight on your right foot. (Remember: nose, knees, toes.)
  • Then pick up your left foot and loop it back behind you and toward the right leg, tracing a D-shape with your toes. As you do this, point the toes of your left foot toward the heel of your right foot. Bring your left foot behind your right foot.
  • Then push with your right leg, transfering your weight to your left leg. Do not reach with your left foot. As you transfer your weight from right to left, your left leg should maintain a nose-knee-toes position.
  • Land your left foot onto the ground, placing all of your weight on to it. Be sure you are in the nose-knee-toes position.
  • Repeat on the opposite side.
  • Continue.

Part 2: Jig, Lunge & Cross Behind Drills

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Francisco RamirezFrancisco Ramirez is a speed skater and coach based in Hackettstown, NJ. He started on quads in his native Colombia and won a junior national championship, on inlines, in 1995. A week later, he immigrated to the United States, where he opened his first of several small businesses. He has been a member of the High Gear, Unity and Canariam speed teams. Currently, he manages K2-Empire Speed and coaches Excel Speed, which is based at Excel Skating Center, the rink he owns in Hackettstown, NJ.

New York 100K

 

Related reading:

Skate Tip of the Week Archive
Beginners Guide to Outdoor Racing
Beginners Guide to Inline Skating

 

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