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

This week's tip:

How to Get Low
Mastering the low skating position will give you more speed and power

By Debbie Rice
 

When I started skating on inlines in the mid-1990s, I had the opportunity to train with racing legends Cheryl Ezzell and Chad Hedrick. We skated together in a park in Houston, but both Cheryl and Chad had these amazingly long and powerful pushes, and I found that for every stroke they took, I needed two. As a result, when they were about to finish their warmup, I would be worn out!

That's when I realized that if wanted to become competitive, I would have to master the long stride that they were using so effectively.

This meant bending my knees much deeper, rather than bending from the waist, and keeping my glutes down, as though I was sitting in a chair. In this position I was able to extend my stride and transfer every available unit of energy to my stroke, using all my wheels while pushing out with my heels. I also learned to rock my body with each stroke to create more momentum.

It wasn't easy. At first, I would tire quickly. But I kept working on it, and before long, I was able to match strokes with my champion training partners.

How to learn to stay low

You've heard it before: Get low and stay low. In fact, it's the key to a long, powerful stroke.

Things to remember:

• 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
• Experiment to find out what angle of push works best for you.

I'm not going to say it's easy. It's not. At first, you will find it difficult to maintain the low position. The trick is to work your way into making it your everyday skating technique. Once you do, your power will intensify and you will be able to hang with the big dogs.

Racing low during a marathon:

Once you are able to maintain the low position, you will need to learn to "change gears" during races to keep fresh. It's not hard. Just pay attention to your body. When you start running out of juice in the low position, adjust your stance. Straighten your knees a little. Shorten your stride. Get into the draft of the pack and give yourself some rest.

Then, when it's time to chase a break or sprint to the finish, you'll be ready to go low and fly.

Dec. 4, 2009

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Debbie Rice owns one of the most amazing resumes in inline skating — and it keeps getting longer. Last summer, she won the Masters World Championship marathon in Italy. And earlier this year, she completed a clean sweep at Indoor Nationals, collecting five gold medals and three national records. Last year, she won the pro division of the National Roller Cup. And in the 1980s and '90s, she won 15 national championships indoors. Debbie also holds a place in the Guinness Book of World Records: fastest woman on skates — 61 mph downhill. A former cast member of the Roller Jam television series, she now jams for Bont's roller derby team. She is a Bont sales representative and team manager. A Houston native, she recently moved to Tampa.

• Debbie's MySpace page

Related reading:

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