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To excel in speed skating, focus on balance, endurance, agility, and technique.
Balance can be improved by one-foot glides, while endurance is boosted through interval training.
Agility is enhanced with cone drills, and technique is strengthened with crossover exercises.
These practices not only improve your skating skills but also contribute to overall performance.

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Speed skating: Tips to boost balance and endurance

By Anujj Trehaan

Nov 28, 2024

02:22 pm

What's the story

Speed skating combines agility, strength, and endurance. It's a game of technique and power, not just speed. Whether you're a beginner or a seasoned skater, incorporating specific drills into your training routine can dramatically improve your performance. These exercises focus on balance, endurance, agility, and technique - the key areas to unlock your potential. Remember, improvement in this thrilling sport requires regular practice and dedication.

#1

Mastering the basics with balance drills

Balance is key in speed skating. One of the best ways to improve balance is through one-foot glides. Simply push off gently and glide on one foot for as long as you can before switching to the other foot. Try to make the transitions smooth and stay low to increase stability. This exercise not only boosts balance but also strengthens the leg muscles you need for strong pushes.

#2

Boosting endurance with interval training

Endurance is key for sustaining high speeds over long distances. Interval training, involving periods of intense effort followed by recovery, is highly beneficial. Skate with maximum effort for 30 seconds, then skate lightly or rest for one minute. Do this for 15 to 20 minutes. This training enhances cardiovascular fitness and rapid recovery, essential for long races.

#3

Enhancing agility with cone drills

Agility enables skaters to rapidly adapt while preserving momentum during turns or when dodging obstacles. Arrange cones in a straight line with equal spacing and practice weaving through them at high speed while ensuring control and correct technique. This exercise enhances agility and accuracy, both of which are essential for competitive speed skating.

#4

Strengthening technique with crossover exercises

Crossovers are essential for preserving speed in turns. Arrange cones in an arc or circle for practice. Concentrate on fluid transitions, lowering your interior shoulder, and propelling off with the exterior leg. This exercise builds leg strength, coordination, and the ability to preserve speed through curves. Frequent practice will significantly improve your technique and overall performance in speed skating.