Skate Maps


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 2: Irish Jig, Lunges, Cross Behind (basic to advanced)

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By Francisco Ramirez
April 3, 2009

Dryland Skate Exercises

Irish Jig

  • Assume the skating position (squatting with knees bent and upper body straight).
  • Position your feet a little wider than shoulder width apart.
  • Bring the right foot forward and tap the heel on the floor in front of you.
  • Return the foot to the starting position.
  • Repeat on the opposite side.
  • Continue for 1 minute.


  • Stand up straight with your feet together.
  • Step forward and place your right foot on the floor in front of you. Your knee should form a 90-degree angle.
  • Lower your left knee until it almost (but not quite) touches the floor.
  • Return to the starting postion.
  • Repeat on the other side.
  • Continue for 1 minute.

Cross Behind (stationary)

  • Assume the skating position with your knees betn at least at a 90 degree angle.
  • Cross your right foot behind your left leg. Tap the floor with it lightly. (Don't put any weight on it.)
  • Return your foot to the starting position.
  • Repeat on the opposite side.
  • Continue for one minute.

Cross Behind (with jump)

  • Assume the skating position.
  • Leap to the left, pushing off with your right leg.
  • Land on your left foot and immediately cross your right foot behind it.
  • Tap your right foot on the floor on the far side of your left foot.
  • Repeat in the opposite direction.
  • Continue for 1 minute.

(For explanation of arm swing, go to Part 1 of Dry Skating)

Part 1: Dryland Skating, Part 1


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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