TRAINING STOP & GO WORKOUT 30 MINUTES

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1 STOP & GO WORKOUT 30 MINUTES THIS HIGH INTENSITY CALORIE BURNING WORKOUT WILL INCREASE MUSCLE STRENGTH AND TONE LEADING TO STRONGER MORE POWERFUL SKATING.

2 ROLLERBLADE STOP & GO WORKOUT 30 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE, HEEL BRAKE OR T-STOP, FORWARD TURN. GET READY TO TURN UP THE INTENSITY THE STOP & GO WORKOUT IS A FAST PACED SERIES OF ON AND OFF SKATE EXERCISES AIMED AT INCREASING MUSCLE STRENGTH, TONE AND EXPLOSIVE POWER GIVING YOU A FULL BODY SKATE WORKOUT AND A BLAST TO YOUR METABOLISM. 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 PAVEMENT WITH MODERATE INCLINES AND DECLINES WITH LITTLE OR NO TRAFFIC.

4 BASICS MEASURING MAXIMAL HEART RATE (MHR) 220 AGE=MHR TARGET HEART RATE THR TYPICALLY BETWEEN 50-85% OF MHR GUIDELINES TO MEASURING EXERCISE INTENSITY BEGINNER OR LOW FITNESS LEVEL 50-60% OF MHR INTERMEDIATE OR AVERAGE FITNESS LEVEL 60-70% MHR ADVANCED OR HIGH FITNESS LEVEL 70-85% MHR EXAMPLE: HEALTHY 30 YEAR OLD WITH AVERAGE FITNESS LEVEL DETERMINE MAXIMAL HEART RATE =190 DETERMINE TARGET HEART RATE FOR AVERAGE FITNESS LEVEL 60-70% 190 X.60=114 BEATS PER MINUTE (BPM) 190 X.70=133 BPM TARGET HEART RATE RANGE FOR EXERCISE 114 BPM-133BPM

5 RATE OF PERCEIVED EXERTION (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

6 SQUAT HOLD TO AIR SQUAT 30 SEC-1 MINUTE/30 REPS PLANK TO KNEE TO INSIDE PLANK 30 SEC-1 MINUTE/30 REPS SINGLE LEG SQUAT HOLD TO LATERAL JUMPS 30 SECOND HOLD TO 30 ALTERNA7NG JUMPS FITNESS STRIDE 2 MINUTES MOVING SQUAT TO POWER SWIZZLES 30 SECONDS/30 REPS X 4 STRIDE TO CROSSOVER INTERVALS 4 MINUTES STOP AND GO SPRINT WORKOUT 12 MINUTES KNEE TO CHEST STRETCH 30 SECONDS EACH SIDE SIDE LUNGE STRETCH 30 SECONDS EACH SIDE PALM TREE POSE 10 REPS

7 WARM UP & STRETCH

8 SQUAT HOLD STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUTTOCKS, HAMSTRINGS, SHOULDERS. 1. BEGIN WITH FEE SLIGHTLY WIDER THAN HIP-WIDTH APART. 2. LIFT ARMS TO SHOULDER HEIGHT AND PARALLEL TO GROUND. 3. KEEPING ARMS EXTENDED AND CHEST LIFTED, LOWER BODY. HOLD 30 SEC-1 MINUTE

9 JUMPS SQUATS STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUTTOCKS, HAMSTRINGS, SHOULDERS. 1. BEGIN IN A STATIONARY SQUAT OR FROM THE SQUAT HOLD EXERCISE. 2. ENGAGE ABDOMINALS, AND JUMP UP EXPLOSIVELY USING THE WHOLE FOOT TO JUMP. 3. ON THE LANDING, KEEP THE CHEST LIFTED AND THE KNEES TRACKING OVER THE ANKLES COMING BACK INTO THE STATIONARY SQUAT POSITION. REPEAT 15 TIMES. 2 SETS OF 15 REPS

10 PLANK STRENGTHENS ABDOMINALS, ARMS, BACK. 1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS AND THE TOES ROLLED UNDER. 2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD. 3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT AND HEAD IN LINE WITH YOUR SPINE. 30 SEC-1 MINUTE

11 KNEE TO INSIDE ELBOW PLANK STRENGTHENS ABDOMINALS, ARMS, BACK & BUTTOCKS. 1. BEGIN IN PLANK. 2. BRING ONE KNEE TO THE INSIDE OF THE OPPOSITE ELBOW. 3. REPEAT ON THE OTHER SIDE. 30 REPS EACH SIDE

12 SINGLE LEG SQUAT HOLD STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUTTOCKS, HAMSTRINGS, ANKLES, CORE. IMPROVES BALANCE. 1. BEGIN WITH THE FEET HIP-WIDTH APART AND THE HANDS ON THE HIPS. 2. SHIFT THE WEIGHT TO ONE LEG AND LIFT THE OPPOSITE LEG BEHIND THE BODY WITH THE KNEE BENT. 3. SLOWLY COMING DOWN TO LOWEST POINT AND HOLD. 4. TO PROTECT THE SUPPORTING KNEE, BE SURE IT IS POINTING IN THE SAME DIRECTION OF THE SUPPOR7NG FOOT. 5. PRESS UP TO THE THE STARTING POSITION AND REPEAT WITH OTHER LEG. HOLD 30 SECONDS EACH

13 SINGLE LEG ALTERNATING LATERAL JUMPS STRENGTHENS QUADRICEPS, HIPS, BUTTOCKS, HAMSTRINGS, ANKLES, CORE. IMPROVES BALANCE. 1. FROM THE SINGLE LEG SQUAT. 2. JUMP TO THE SIDE KEEPING THE HIPS AND SHOULDERS FORWARD. 3. LAND ON THE OPPOSITE LEG WITH A BENT KNEE. 4. TO PROTECT THE SUPPORTING KNEE, BE SURE IT IS POINTING IN THE SAME DIRECTION OF THE SUPPORTING FOOT. 5. IMMEDIATELY REBOUND BY JUMPING BACK TO THE OPPOSITE LEG AND REPEAT. 30 REPS ALTERNATING TO SINGLE LEG SQUAT

14 SKILLS & DRILLS

15 FITNESS STRIDE INCREASES SPEED & SKATING 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

16 MOVING SQUAT HOLD STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUTTOCKS, HAMSTRINGS, SHOULDERS. 1. BEGIN BY MOVING FORWARD. 2. LIFT ARMS TO SHOULDER HEIGHT AND PARALLEL TO GROUND. 3. KEEPING ARMS EXTENDED AND CHEST LIFTED, LOWER BODY. HOLD 30 SEC-1 MINUTE

17 POWER SWIZZLE IMPROVES AGILITY, MUSCLE STRENGTH, MUSCLE ENDURANCE. 1. FROM A GLIDE, INCREASE KNEE BEND AND SIMULTANEOUSLY PUSH SKATES OUT TO SIDES. 2. STRAIGHTEN THE KNEES BRINGING THE LEGS BACK UNDER BODY. 3. CONTINUE TO LINK SWIZZLES. 30 REPS

18 THE WORKOUT

19 STRIDE TO CROSSOVER INTERVALS IMPROVES AGILITY, MUSCLE STRENGTH, MUSCLE ENDURANCE, CARDIOVASCULAR ENDURANCE. 1. FITNESS STRIDE (5-7 RPE) 30 SECONDS. 2. ALTERNATING CROSSOVERS 30 SECONDS. 3. REPEAT 4 TIMES. 4 MINUTES

20 STOP AND GO SPRINT WORKOUT FULL BODY WORKOUT BUILDING SPEED, POWER AND CARDIOVASCULAR ENDURANCE. 1. SPRINT 30 SECONDS(RPE 9-10). 2. REST 1 MINUTE. 3. REPEAT 8 TIMES. 12 MINUTES

21 COOL DOWN & STRETCH

22 KNEE TO CHEST STRETCH STRETCHES QUADRICEPS, HAMSTRINGS, BUTTOCKS 1. SHIFT WEIGHT TO ONE LEG AND BRING THE OPPOSITE KNEE STRAIGHT UP AND TOWARD THE CHEST. 2. HOLD THE KNEE WITH BOTH ARMS. 3. REPEAT WITH BOTH LEGS. HOLD 30 SECONDS EACH SIDE

23 SIDE LUNGE STRETCH STRETCHES HIPS, HAMSTRINGS, QUADRICEPS, CALVES. 1. BEGIN WITH LEGS WIDE APART AND WITH THE TOES POIN7NG SLIGHTLY OUTWARD. 2. SHIFT WEIGHT TO ONE SIDE KEEPING THE KNEE OVER THE TOES. 3. BRING THE HANDS TO THE GROUND. 4. LIFT THE TOES OF THE EXTENDED LEG AND HOLD. 5. REPEAT ON SECOND SIDE. HOLD 30 SECONDS EACH SIDE X2

24 PALM TREE POSE STRETCHES CALVES, THIGHS, SHOULDERS, CHEST; STRENGTHENS ANKLES; IMPROVES BALANCE. 1. BEGIN WITH THE FEET TOGETHER. 2. CLASP THE HANDS IN FRONT OF THE BODY. 3. LIFT THE ARMS UP ALONG SIDE THE EARS. 4. RAISE ON TO THE TOES AND HOLD. 5. LOWER ARMS AND REPEAT. 10 REPS

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