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
This circuit integrates glute activation and posterior chain strengthening into one. Feel free to do multiple rounds of the circuit, or just do one round as a warm up before your skating session.
Circuit
- 25 lying lock clams (each side)
- 5 Bird Dogs with 5 second hold (each side)
- 30 second plank
- 15 second side plank (each side)
- 20 squats
- 5 side lunge to knee raise (each side)
- 10 adductor raises to 10 clamshells (one side)
- 10 adductor raises to 10 clamshells (other side)
- 1 min sumo squats
That’s it! 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
~ Love yourself,
~ Britt
