Britt's Blog

10 Minute Routine to Skate Faster

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by

Britt
in 
Try this ten minute routine to build endurance, stability and strength for a powerful stride!

I’m Britt, a certified personal trainer who grew up playing hockey and loves to skate to this day! Check out my Skate with Me series!

Skating faster takes practice and dedication on and off the ice. This routine only takes ten minutes and will help build endurance and stability.

To skate stronger and faster, our joints need to be stable and our muscles need to endure long term strain.

This body wieght routine concentrates on high rep strength exercises for endurance and balance and single-leg challenges for stability.

What muscles and joints are used to skate?

Muscles:

  • Core
  • Glutes
  • Hamstrings
  • Quads
  • Calves

Joints

  • Hips
  • Knees
  • Ankles

Routine

We’ll do a four minute warm up focused on glute activation, then spend 6 minutes on the main workout. Feel free to do multiple rounds of the main section if you have more time!

Warm Up (4 min)

  • 30 seconds lying lock clams (each side)
  • 30 second plank
  • 15 second side plank (each side)
  • 30 second plank
  • 15 second side plank (each side)
  • 30 sec Glute heel raises (each side)

Main Circuit (6 min per round)

  • 1 min squat to backward lunge (alternate legs for lunges)
  • 30 sec side lunge to knee raise (each side)
  • 15 sec adductor raises (each side)
  • 15 sec single leg calf raise (each side)
  • 30 sec side lunge to pistol squat (each side)
    • Alternative: Side lunge to knee raise
  • 1 min sumo squats

That’s it! Grab a stopwatch and get moving!

Sources:

  • https://bshockey.com/primary-hockey-muscles/
  • https://hockeyshot.com/blogs/news/muscles-used-for-skating-the-skating-anatomy
  • https://www.youtube.com/watch?v=fAxabPIkAro

-Britt