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

This week's tip:
Go Faster With Arm Swing

By Helen Havam
March 23, 2007

Most skaters don't realize it, but what you do with your arms — and how you do it — is just as important as proper leg stride. A good arm swing can help you go faster and longer. Like they say, "Swing your arms and your legs will follow." And it works even if you're tired.

Arm swing can be broken down into two parts: forward and back.

Here's how to do each part correctly:

Forward swing: With your hand along your side, bend your arm slightly with your thumb pointing up. Swing your arm forward, keeping your elbow close to your body.

Backward swing: Starting from the same position, swing your arm down, keeping your elbow close to your body. Keep swinging back until your arm is straight and parallel with the pavement, at which point your thumb should point down.

Points to remember:

• Do not twist your body. Make sure your shoulders are facing forward and parallel to the ground.
• When swinging your arms, you should feel the same pull and motion you feel while rocking on a swing.
• Remember to relax your upper body (shoulders and neck) while swinging your arms loosely from the shoulder sockets back and forth. Do not rotate the shoulder when swinging!

Try It Out

Now that you know the basics of arm swing, try it out while doing some dry-land exercises in front of a mirror. (Remember the rule of opposite arm, opposite leg.)

Practice:

• Squats with arm swing
  
• Side pushes with arm swing
  
• Dry skating with arm swing
  

Once this feels comfortable, add arm swing to your skating. Start at an easy pace. If it seems confusing, back off and find a comfortable skating rhythm before trying the arm swing again.

Once your arms are swinging, check your position. Make sure your elbows stay close to your body, your shoulders face forward at all times, and your thumbs point up when swinging forward and down when swinging back.

Remember to keep your upper body relaxed. This takes practice but pays off by eliminating tension that could steal your energy.

Also remember that each arm should finish its swing at the precise moment that the opposite leg finishes its stride. They should work together as one.

With a little practice, you will soon be able to increase your leg speed by pumping your arms faster. Just be sure to watch your form if you want to get the full benefit.

...

Helen Havam is a member of the Bont North America/Rudy Project racing team and represents Estonia in international competition. She is a veteran of the Swiss Inline Cup, the World Inline Cup and all the major U.S. marathons. She has won the National Capital Marathon in Canada four times and currently holds the women's course record. She also holds the U.S. JO (Junior Olympic) record for the 500 (51.29 seconds) and 1000 (1.50.51 seconds) meters. She lives in New York City and helps manage the Redline Speed racing team.

• Redline Speed web site

Related reading:

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