OFF-SKATES WORKOUT
This is usually circuit training in your cross trainers, including 4-corner stations of mountain-climbers, burpies, V-ups, and push-ups. Running a lap in between sets of 10, or add in whatever else your off-skates coach might want to include to focus on particular core muscle groups or overall fitness. Basically, this is your body's warm-up before stretches. Very important.
(approx 20 mins)
Gear Up
5 MINUTES OF HELL
This is usually circuit training in your cross trainers, including 4-corner stations of mountain-climbers, burpies, V-ups, and push-ups. Running a lap in between sets of 10, or add in whatever else your off-skates coach might want to include to focus on particular core muscle groups or overall fitness. Basically, this is your body's warm-up before stretches. Very important.
(approx 20 mins)
Gear Up
5 MINUTES OF HELL
60/100/squat
60% of speed for 30 seconds
sprint for 30 seconds
squat/sticky skate 30 seconds
(approx time 5mins 30secs)
water - a little extended
BACKSEAT DRIVER
push cart ladder drill
pair up. girls do a lap of pushing, then switch off. this goes in increments, so it goes 1 lap (switch), 2 laps (switch), 3 laps (switch), 4 laps (switch), then back down to 3 laps (switch), 2 laps (switch), 1 lap (switch) and done.
(approx time 20-25 min)
water
NASCAR
Two groups on opposite sides of track
Tight packs, touching two people. Switching spots in their pack whenever you say switch. Staying exactly opposite of the other group on the track while rolling at pack speed. Have one group pick up the pack a bit to mess with the speed of the packs. Have someone fall if no one is falling. You should be barking out switch enough to create chaos. After they get the hang of it (about 10 mins) have them try to catch the other group-but they must be arms length from all of their own teammates...no girl left behind. If someone falls, they must collect her.
(approx time 15-20 min)
water
TOE STOP DISCO
turn around toe stops on whistle or command "switch"
skating derby direction, you will call out "switch or blow whistle, indicating that they must turn around toe stop and start skating opposite direction. We do this drill in PRD practices. At first you will need to space them out, every 15-30 seconds or so. After that, increase how often they are having to turn. Occasionally yell out which direction they should be skating to re-orient them, sometimes girls get confused, especially the first few turns at the beginning or when the pace picks up. Make it hurt.
(approx time 5-7 min)
grab water and bring it trackside
THE OLYMPICS
individual ladder, with cheerleaders
one person from each team is on the track at a time. cheer for teammates when not skating. sprint 1 lap, then tag next teammate for her to start her lap. Do 1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap, done.
(approx time 15 mins)
cool down stretching/core abs
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