Wednesday, September 23, 2009

I Like To Orbit Orbit: Full Throttle

I revamped my Orbit program, partly because I think my endurance has improved. But I think it's mostly because I switched my wheels from Radar Mojos (88A) to Atom D-Rods (95A), which are less work and faster to skate in.

Thirty minute stroking practice
Skate for thirty minutes without stopping, broken down as follows:

  • Two minutes easy, two minutes LOW, two minutes easy, two minutes LOW, two minutes easy
  • Two minutes easy, two minutes QUICK, two minutes easy, two minutes QUICK, two minutes easy
  • Two minutes easy, two minutes LOW AND QUICK, two minutes easy, two minutes LOW AND QUICK, two minutes easy
I added that killer third ten minutes just last week, and only got through the first set of LOW AND QUICK.

BREAK
Stop and drink some water.

Thirty minute counterskate stroking practice, optional

If it's okay with the other skaters, do it all over again in the other direction.

Thirty minute swizzling and slaloming practice
Skate for thirty minutes without stopping, broken down as follows:

  • One minute stroke, one minute easy swizzle, one minute stroke, one minute easy swizzle, one minute stroke
  • One minute stroke, one minute wide swizzle, one minute stroke, one minute wide swizzle, one minute stroke
  • One minute stroke, one minute fast swizzle, one minute stroke, one minute fast swizzle, one minute stroke
  • One minute stroke, one minute easy slalom, one minute stroke, one minute easy slalom, one minute stroke
  • One minute stroke, one minute wide slalom, one minute stroke, one minute wide slalom, one minute stroke
  • One minute stroke, one minute fast slalom, one minute stroke, one minute fast slalom, one minute stroke

BREAK
Drink water, don't forget!

Thirty-minute falling and stopping practice

  • One minute skate, one minute two-knee falls, one minute skate, one minute two-knee falls, one minute skate
  • One minute skate, one minute t-stops, one minute skate, one minute t-stops, one minutes skate
  • One minute skate, one minute one-knee falls, one minute skate, one minute one-knee falls, one minute skate
  • One minute skate, one minute plow stops, one minute skate, one minute plow stops, one minutes skate
  • One minute skate, one minute baseball slides, one minute skate, one minute baseball slides, one minute skate
  • One minute skate, one minute turn or hockey stops, one minute skate, one minute turn or hockey stops, one minute skate
I haven't done this one yet. I have just diabolically thought it up.

BREAK
Drink water, don't forget!

This actually brings you to ninety minutes if you didn't get to counterskate, but here's another one:

Thirty-minute alternating crossover practice

  • Two minutes skate, two minutes three-stroke alternating crossovers, two minutes skate, two minutes three-stroke alternating crossovers, two minutes skate
  • Two minutes skate, two minutes five-stroke alternating crossovers, two minutes skate, two minutes five-stroke alternating crossovers, two minutes skate
  • Two minutes skate, two minutes seven-stroke alternating crossovers, two minutes skate, two minutes seven-stroke alternating crossovers, two minutes skate
I love doing this at Orbit because you actually have room to do seven strokes of an alternating crossover.

Thirty minutes of tricks!

  • mohawks
  • spreadeagles
  • shoot the ducks
I'd actually like to get a lot better at mohawks and spreadeagles, so I may think up a serious drill for them.

Orbit Skate Center, 615 S Consumers Avenue, Palatine IL. Open derby skates Monday 9-11 PM for fall. $6 admission, skates are available for rental. Skates and gear are also available for purchase in the pro shop.

Related Posts Plugin for WordPress, Blogger...