10 Dynamic Work-Out Exercises For Skateboarders
A quick work-out before skateboarding can mean that you’re flexible, have reduced muscle stiffness and will allow to skate for longer. Here are 10 simple things you can do before jumping on your board, which will help you to have a better skate (hopefully).
1. Warm Up
Get the blood pumping and get the mind ready (3-4 min jog should do it or just some star jumps if you are at home).
2. Forward Lunge & Lat reach 10 metres x 2
Start in a standing position, and then slowly lunge forward with the right leg. Make sure that the knee goes no further than the ball of the foot. Push the left hip forward and hold for 5-10 seconds, place yours hands above your head and lean to the opposing side. Progress forward alternating legs and sides for 10 metres then turn around and repeat back to the starting position.
3. Bear crawl: 10 metres x 2
Crouch down with hands in front of you shoulder width apart and feet behind you with hips up in the air, eyes forward. Crawl forward starting with your right hand and your left foot following with the left hand and right foot, crawl like this for 10m and turn around and crawl back to your starting position.
4. Duck walk: 10 metres x 2
Stand with feet at shoulder width apart. Sit your hips back and bend your knees into a half squat position. Keep your chest up and clasp your hands in front of your chest. Keeping your knees bent in the half-squat position, slowly walk forward 10m. In the same position, duck walk back 10m.
5. Box Jumps: 4 sets of 10 reps
Stand facing the box or a park bench, then squat back to propel your body up to the box. Don’t focus on the height of the box you’re using; rather, focus on jumping as high as possible and simply use the box as a landing pad. Land softly then step or hop down and repeat.
6. Lateral skater jumps: 4 x 30 second
You can use a small hurdle to jump over or lines on the floor that are 2-or 3-feet apart. Raise your inside leg and push off your outside leg. Jump up and over, landing on the opposite leg. As you land, remember to bend your knee and stick your hips back, softening the blow.
7. Single leg lateral hurdle hops: 30 seconds each side for 2-3 sets
Start in a standing position with your feet at hip width and make sure you have space either side of you to jump sideways. Lift up your left foot behind you so you are standing on your right leg only. Place your hands on your hips to help you feel if your hips are level. Then lift up on to the toes on your standing leg and flex your knee and ankle slightly so you can hop side to side on your standing leg for the required duration. Then switch over to stand on your left leg and continue hopping side to side on that leg for the required duration. Focus on a soft landing and on the balls of the feet. Control the core at all times.
8. Skipping rope work: 3 x 30 seconds
Start by jumping rope with your feet together. Then, progress to hopping on one foot. This places more stress on your ankle and calf muscle. Once you’re comfortable with that, you can alternate feet on each skip, essentially jogging in place.
9. Push up hop from knees: 3 x 10 reps
Setup like you’re doing a regular push-up from your knees, with your legs bent and hands under your shoulders. Bend your elbows and drop down to the ground. Push yourself back up as fast as possible, launching into the air. Instead of clapping, keep your hands under you to catch yourself.
10. Standing heel raises: 3 x 10 reps each foot
Stand facing a fence or pole so that you can hold on for stability. Begin standing normally, with feet hip width apart. Slowly lift up your heels by going up on your toes. Slowly lower yourself back down with control (don't just drop). Be sure to stay in control of the movement and go all the way onto your toes as long as this movement is pain free. Try not to let your ankles roll as you do this. Stretch your calves afterwards.
The entire workout should only take around 10 minutes to complete and well worth the effort before you go out skateboarding!
Thank you to Nik Patterson, Performance Coach, for providing these exercises.