It used to be this was my primary summer workout. I would skate, and skate a lot. I would spend very little time in the gym but that has changed.

So what do I do in the gym that would be of benefit to skating?

For starters, I think front squats would be great for the strengthening of the quads, which are heavily used in skating. The posterior chain doesn’t get as much attention, but when you are in a skater tuck, you are essentially in a squat position so back squats are helpful as are air squats for being able to maintain perfect skating form, necessary for long periods of time. Air squats and box jumps will also help strengthen the hip flexors. Lunges are integral part of dry land training so all the variations of lunges are helpful, including side barbell lunges for lateral strength and stability. Another highly useful exercise skaters would benefit from are power cleans to improve power and explosiveness. Power cleans transfer over to many other sports in a big way and are a must to include in dry land training. Other dry land training exercises include a heavy dose of movement-specific plyometrics. (See LAND TRAINING (off-skate) for more details).

The transmission of power in skating is off the heels, just like lifting, so all the above lifts address this and in fact the front squat has little room for error here. If you come off your heels, chances are you’re gonna dump the weight. In skating, if you are off your heels and start pushing off the balls of your feet or worse, your toes, you will do a face plant on the asphalt sooner before later. Before the fall happens, you just won’t go as fast and the same is true when you come out of your tuck (squat). Stay back on the heels in the gym and on the street.

It should also be mentioned that all the core work these lifts provide, plus the other exercises many of us do in the gym are essential to keep the lower back strong and hold it’s correct position.

On the reverse, besides the obvious cardio and balance benefits, skating strengthens the adductors and abductors, especially if you use a technique called the double push.

It was a beautiful day in the neighborhood and I enjoyed my skate around Back Bay, covering 10 miles in 47:30 and as usual, the hills provided a worthy challenge.

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