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Inline secrets from the world's top skaters and coaches

This week's tip:

Dryland Exercises for Skaters
Two lunges to help you stay low and skate faster

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By Debbie Rice

Don't let the cold get you down. Take advantage of the great indoors to add some dryland training to your workout routine. Not only will this keep your body toned, but it will increase your ability to maintain the low skating position, which is key to power and speed. (Read my last tip for more on the low skating position.)

Dryland exercises are well worth the time and effort you put into them. Here are two of my favorites:

Skaters in the ColdBackwardLungephoto2

Debbie Rice does the backward lunge.

Backward lunge with dumbbells

  1. Hold a dumbbell in each hand. (If you don't have dumbells, use water bottles.)
  2. Stand on a 6-inch step.
  3. Take a large, smooth step back with one foot until your knee hovers an inch or two above the step. (It's OK if your back foot touches the floor.)
  4. Hold for a few seconds.
  5. Bring the back foot forward with a powerful and controlled motion to return to the starting position. (This may sound easy. But wait until you try it!)
  6. Repeat several times.
  7. Switch sides.

Skaters in the Cold

Debbie Rice does the one-legged lunge.

One-legged lunge (my favorite!)

  1. Stand with your feet a few inches apart.
  2. Prop one foot behind you on a step or other solid object.
  3. Bend your support knee forward until both knees are bent to nearly 90 degrees.
  4. Hold briefly.
  5. Ease back up.
  6. Repeat several times.
  7. Switch sides.

These lunges can be challenging. At first, you may be unable to sink into the low position. But stick with it. With practice, you'll get lower and lower. And when spring comes, you're skating will be transformed!

Dec. 18, 2009

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Debbie RiceDebbie 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




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