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Inline Skate Warm-Ups Part of learning to skate is learning to master your edges, and your weight distribution on your skates. The following exercises are designed to help you become aware of your edges, and learn to control them. Doing these warm-ups on a regular basis will help your skating skills and build your confidence on your skates. Remember to practice your warm-ups on the grass or
carpet until you are comfortable with a skill, then move to the pavement one skill at a
time. Also remember all warm-ups should be done with more emphasis on the outside
edge of your wheels this helps to provide a higher friction surface so you don't roll
away. (except the scooter push) |
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Marching
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Don't forget to Stretch your body! Stretching can also reduce your risk of injury. That's why the American College of Sports Medicine is now recommending that everyone do some type of stretching two or three days a week. |
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Hamstring stretch: Lie on your back with your left foot flat on the floor and your right leg extended. Slowly raise your right leg as far as comfortable. Use your hands to hold your leg in position. Keep your back flat on the floor. You should feel the stretch in the back of your leg. Remember to stretch both legs. Stretching the Groin Sit up straight. Place your legs up towards your body and place the bottom of your feet together, your knees should be out and down towards the floor Gently and slowly push your knees towards the ground with the your elbows on the insides of your knees. If you dont feel anything, bring your feet close to your body. Flexing Ankles: In a seated position. Keep your ankles straight and the toes pointed, slowly raise your foot as high as you can and lower it so that your toes are pointed to the floor. Also move the ankles in a circular motion both directions.. Either sitting or laying down, point your toes toward the ceiling and write your name in cursive in the air with your pointed toe. Don't forget to write it with both feet! |
Seated twist: Sit on the floor with your left leg extended. Place your right foot on the floor next to the outside of your left knee. (If this isn't comfortable, move your foot closer to your ankle.) Then put your left elbow on the outside of your right knee and twist your torso and head back to the right. Place your right hand on the floor behind you for support. Reverse and repeat on the other side. Flexing Hips Standing up, bend the support leg in the skating position, and the other leg stretched out to the side in a stroking position. Slowly and gently lower your body down until you feel the stretch and hold it. Be sure to stretch both legs. Stretching Quads: Holding onto something for balance, grab your shin and pull your foot back toward your rear until you feel the stretch in the quadriceps. Hold and then repeat with the other leg |
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