TRAINING BALANCE WORKOUT 40 MINUTES
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- Darrell Farmer
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1 BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY.
2 ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE, HEEL BRAKE OR T-STOP, FORWARD TURN. BALANCE IN MOTION THE BALANCE WORKOUT FOCUSES ON SKILLS AND DRILLS THAT WILL IMPROVE YOUR OVERALL AGILITY AND BALANCE ALLOWING YOU MORE FREEDOM TO SKATE LONGER AND FASTER WITH EASE AND CONFIDENCE. SKATE SMART KNOW YOUR SKILL LEVEL AND SKATING CONDITIONS. YOU ARE ALWAYS SAFER WEARING A HELMET AND FULL PROTECTIVE GEAR.
3 WHAT YOU NEED TO GET STARTED SKATES & GEAR SKATES, HELMET, PROTECTIVE GEAR, HEART RATE MONITOR OR OTHER FITNESS MEASURING DEVICE (OPTIONAL) LOCATION SMOOTH, FLAT PAVEMENT WITH MODERATE WITH LITTLE OR NO TRAFFIC
4 RATE OF PERCEIVED EXER5ON (RPE) THE RPE SCALE IS USED TO MEASURE THE INTENSITY OF YOUR EXERCISE. THE RPE SCALE RUNS FROM THE NUMBERS BELOW RELATE TO PHRASES USED TO RATE HOW EASY OR DIFFICULT YOU FIND AN ACTIVITY. FOR EXAMPLE, 0 (NOTHING AT ALL) WOULD BE HOW YOU FEEL WHEN SITTING IN A CHAIR; 10 (VERY, VERY HEAVY) IS HOW YOU FEEL AT THE END OF AN EXERCISE STRESS TEST OR AFTER A VERY DIFFICULT ACTIVITY. 0 NOTHING AT ALL 0,5 JUST NOTICEABLE 1 VERY LIGHT 2 LIGHT 3 MODERATE 4 SOMEWHAT HEAVY 5 HEAVY 6 7 VERY HEAVY VERY, VERY HEAVY
5 HAND TO FOOT STRETCH-FULL OR MODIFIED SECONDS EACH SIDE X 2 1 LEGGED SQUAT 10 REPS EACH SIDE SIDE PLANK 30 SEC-1 MINUTE EACH SIDE FITNESS STRIDE 3 MINUTES 1 FOOT GLIDE 30 SECONDS EACH SIDE X ALTERNATING 1 LEG SQUAT PUSH 10 REPS EACH SIDE X 2 1 LEG SQUAT PUSH W/ HEEL TAP 10 REPS EACH SIDE X 2 THE BALANCED WORKOUT 20 MINUTES BACKWARD TO FORWARD BEND 10 REP CRESCENT LUNGE 30 SECONDS EACH SIDE OPPOSITE ARM AND LEG RAISE 30 SECONDS EACH SIDE X2
6 THE WARM UP
7 HAND TO FOOT STRETCH-FULL OR MODIFIED STRETCHES THE MUSCLES OF THE HIPS, LEGS AND ANKLES, IMPROVES BALANCE. 1. BEGIN STANDING WITH THE FEET TOGETHER. 2. BEND ONE KNEE HOLDING THE KNEE OR GRABBING THE FOOT. 3. DEPENDING ON FLEXIBILITY, BRING THE KNEE OR LEG TO THE SIDE. 4. REPEAT ON THE SECOND SIDE SECONDS EACH SIDE X 2
8 SINGLE LEG SQUAT STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUCOCKS, HAMSTRINGS, ANKLES, CORE. IMPROVES BALANCE. 1. BEGIN WITH FEET HIP-WIDTH APART AND THE ARMS IN FRONT OF THE BODY AT SHOULDER HEIGHT. 2. SHIFT THE WEIGHT TO ONE LEG AND LIFT THE OPPOSITE LEG AS HIGH AS COMFORTABLE. 3. KEEP THE ARMS EXTENDED, BACK STRAIGHT AND LEG LIFTED, WHILE SLOWLY COMING DOWN TO LOWEST POINT AND HOLD. 4. TO PROTECT THE SUPPORTING KNEE, BE SURE IT IS POIN5NG IN THE SAME DIRECTION OF THE SUPPORTING FOOT. 5. PRESS UP TO THE THE STARTING POSITION. 10 REPS EACH SIDE
9 SIDE PLANK STRENGTHENS, ARMS, CORE. IMPROVES BALANCE. 1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, ELBOWS BACK WITH THE TOES ROLLED UNDER. 2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD. 3. SHIFT THE WEIGHT TO ONE SIDE, STACKING THE FEET AND SHOULDERS AND LIFT THE ARM AND HOLD. 30 SEC-1 MINUTE EACH SIDE
10 SKATING SKILLS & DRILLS
11 FITNESS STRIDE INCREASES SPEED & SKA7NG EFFICIENCY. 1. BEGIN WITH FORWARD STRIDE. 2. DEEPEN KNEE BEND. 3. ON REGROUP OF SKATES BELOW THE BODY, PLACED SKATE BEYOND CENTER AXIS OF BODY ONTO OUTSIDE EDGE. 4. PULL FOOT ACROSS LONG AXIS OF THE BODY AND ROLL ONTO INSIDE EDGE (STROKE) 5. ARM OF STROKING LEG SWINGS UP AND FORWARD IN FRONT OF CHEST. 3 MINUTES
12 1 FOOT GLIDE IMPROVES BALANCE, STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN WITH FORWARD. 2. GLIDE IN THE BASIC SKATING POSITION. 3. SHIFT WEIGHT TO ONE SIDE LIFTING THE OPPOSITE SKATE AND HOLD. 4. REPEAT WITH OTHER LEG. 15 SECONDS EACH SIDE X 4
13 ALTERNATING 1 LEGGED SQUAT PUSH IMPROVES STRIDE EFFICIENCY & BALANCE; STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER. 3. EXTEND THE LEG TO FULL RANGE AND REGROUP UNDER BODY. 4. REPEAT WITH OTHER LEG. 20 REPS EACH SIDE
14 1 LEG SQUAT PUSH WITH HEEL TAP IMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER. 3. EXTEND THE LEG TO FULL RANGE AND HOLD. 4. KEEPING THE LEG EXTENDED, LIFT THE LEG AND TAP HEEL. 4. REGROUP SKATES UNDER THE BODY BEFORE THE NEXT STRIDE. 10 REPS EACH SIDE X 2
15 THE BALANCED WORKOUT MINUTES EASY (3-5 RPE) MINUTES HARD (5-10 RPE) MINUTES COOL DOWN. ~20 MINUTES
16 COOL DOWN & STRETCH
17 BACKWARD TO FORWARD BEND STRETCHES BACK, HIPS, HAMSTRINGS. 1. BEGIN STANDING UPRIGHT WITH THE FEET TOGETHER AND THE HANDS ON THE HIPS. 2. INHALE LENGTHEN THROUGH THE SPINE AND LEAN BACK SLIGHTLY KEEPING THE HEAD ALIGNED WITH THE SPINE. 3. EXHALE, PRESSING THE HIPS BACK BENDING FORWARD AS FAR AS POSSIBLE KEEPING THE BACK STRAIGHT. 4. INHALE THE ARMS BACK UP TO THE STARTING POSITION OR CONTINUE TO THE NEXT REPETITION. 10 REPS
18 CRESCENT LUNGE STRETCHES/STRENGTHENS HIPS, QUADRICEPS, HAMSTRINGS, BUCOCKS, SHOULDERS, CHEST; IMPROVES BALANCE. 1. BEGIN WITH THE FEET TOGETHER. 2. TAKE A LARGE STEP BACK. 3. THE FRONT FOOT FLAT REMAINS FLAT AND THE BACK ONE IS ON THE BALL OF THE FOOT. 4. LIFT THE ARMS ALONG SIDE OF THE EARS WHILE BENDING INTO THE FRONT KNEE. 5. REPEAT ON EACH SIDE. HOLD 30 SECONDS EACH SIDE
19 OPPOSITE ARM AND LEG RAISE STRETCHES/STRENGTHS BACK, SHOULDERS & CORE; IMPROVES BALANCE. 1. BEGIN ON HANDS AND KNEES WITH HANDS UNDER SHOULDERS AND KNEES UNDER HIPS. 2. LIFT OPPOSITE LEG AND ARM AND HOLD. 3. REPEAT ON SECOND SIDE. 30 SECONDS EACH SIDE X2
20 CONNECT JOIN US ON WATCH US ON
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