1. health and fitness
2. exercise

HOW TO BUILD A SLI.DEBOARD
Instructions:
1. Glue the Formica o r plastic sheet to the
plywood.
2. Drill 3/8" holes in the board. Start 2"
in from the end and 2" moving toward
the center of the board (see diagram).
Seven or eight holes should be enough.
The holes make the bumper of the
slideboard adjustable for skaters of
different heights.
3. Drill 38" holes in the 2"x2" wood strips
to match the holes in the board.
4. Was the Formica or plastic thoroughly
to ensure a smooth, slippery surface
for easy gliding. The surface will need
to be re-waxed frequently.
5. Bolt the wood strips onto the board.
6. Glue the foam padding onto the wood
strips. You may also glue a strip of
carpeting over the foam padding for
extra protection as skaters hit against
the bumpers.
c-C.---
I n the training video, "Champions Train to
Win," there is a significant section on
training on a slideboard. The video does a
great job of explaining and demonstrating
the proper technique for using a
slideboard. The benefits of a slideboard
are t o increase power and improve stroking
technique.
.
Materials needed:
One 4'x8'x3/4" sheet of plywood
One - 4'x8' sheet of Formica or plastic
Two - 4' sections of 2"x2" wood stripping
Two - 4' lengths of foam padding to glue
on wood strips
Four - 3/8"x3" bolts with washers
Carpenter's glue
Furniture polish or paste wax
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P O W C A GLUED TOj--
PLRQOOD.BASE- -
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ELEVATION OF SLD.ESOARD
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Speed Skating Training Journal
Name:
.'
Today's Goal:
Date:
Morning Weight:
Hours Slept:
Future Goal:
How I feel today:
Today I think I trained:
Coach Said:
Great
Good
O.K.
Alright
Bad
Before
During
Today I worked on:
This speczjk skill felt best:
This specific skill felt uncomfortable:
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Dietary recordfor today=
Breakfast:
Lunch:
Dinner:
t
Snacks:
Supplements
Sport Specific Exercises for in Line Skating
NOTE: When the skater is performing these exercises each repetition should be completed with
heel down. The beginning phase of the push goes out to the side. . Not to the back!
,
When performed correctly skaters should see the following benefits
1
Arm and leg coordination
.
Ability to remain balanced while in ttie skating position
2
Increased flexibility and range of inotion
3
4
Increasedstrength
5
Improvement in skating technique
Ability to isolate each leg which will evenly balance leg strength
6
The applicable benefit number (i.e. 1,2,3,4,5,6)
is listed at the end of the exercise in parenthesis
I) Warm up
Jog
Karaoke
High Knees
Cherry Pickers ( skips)
Sit Ups
Push Ups
2) Active Stretch
Leg Swings
Rotors Swings
Calf Raises - out, straight in
3) Isometric Exercises: Used to develop strength related to the skating position
Leg Kick - Balance on one leg, kick the other leg forward and back (1,2,3,4)
eg Circle - Balance on one leg, circle the other leg to mimic the stroke and recovery (1,2,3,4,5)
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Crosses and Strokes Also known as crossing in place (1,2,3,4,5)
II
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" Wide Steps Stroking to the side (alternate legs) (1,2,3,4,5)
,
Crosses both Ways - Stationary crosses in both directions (1,2,3,4,5)
e
Squat swings - Complete 10 swings and then hold squat for 10 seconds ( 2,3,4)
,
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Lunges Thrust forward holding arms under one leg and then pull chest to knee in skating position (3,4)
One Leg Squats - I n Skating Position with one leg on chair (2,3,4,6)
Side Squat, Cross Squat
?
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Stationary Dry Skating Working foot circles:and skating motion (1,2,3,4,5,6)
Jump Rope 15 sec
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30 sec
-
45 sec
-
lmin
4) Endurance Exercises are designed to increase .aerobic capacity
Forward Strides - Imitate the straight away skating technique moving forward (1,2,3,4,5)
Cross Overs - Imitate corner crossing technique
Low walks- Step forward with long stride in the skating position; heel to toe with forward foot,
drag back foot (1,2,3,4)
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Squats- no movement except for arm swings
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II
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Sport Specific Exercises for I n Line Skating
5)
Power Exercises: designed to increase the explosive power of
the muscle groups used for sprinting
Piease Note:
Each exercise begins with the knee bent at 90 degrees. Skater must use an explosiv6 motion to completely
extend the knee and hip. Master each exercise technically before using it in a power situation.
Perfecting the technique will help prevent injury
p
Wall kicks
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15 sec
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30 sec - 45 sec
lmin
High Bounce Jump - High Jumps with arm swing ,pulling-kneestachest.(3,4).
Quick Bounce Jump - Small jumps up and down in the skating position; use arm swing (1,4)
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Bounce jump over line Height and lateral distance with arm swing
Jumping Jacks - in the skating position (slow - med- fast)
Cross Jumps - Jump wide to side - land on one foot- then cross free foot behind ,repeat in opposite direction
Keep fiee foot off floor (balance) (1,2,3,4,5)
Frog Jumps - Leap forward feet together
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Squat Jumps Duration 1 minute
- Jump every 5 seconds, arms and hands should be in front of the body (3,4
Jump Thrust Squat - Jump up, Pull knees to chest, land in the squat position, kick both feet back behind body
(supporting yourself with your hands) pull fee back into squat positionjump up repeat (3,4)
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Leg Switch Low Skating, with one leg forward and one leg back, jump up and switch legs in the air (1,3,4)
Box Jumps
Side Leg Switches - Keep knee under chest, shoulders do not move (1,3,6)
One Leg Squat Jumps - Bring knees to chest (3,4,5)
One Leg Jump Thrusts - Repetition of explosive jumps up, repeat on other foot (3,4,6)
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One Leg Jump Forward - Skating position, keep f i e leg off flmc jump forward (3,4,6),
- Dry Skating Leaps (1,2,3,4,5,6)
5.A) Suicide Drills
free leg off floor, then jump to the side
Two / Ones - One leg forward two times,
onto the other leg dragging the free foot to keep leg low to the ground;
Jump forward two times on the other leg and repeat (1,2,3,4,5,6)
Windmills- Jump forward from a down starting position, swing both arms over your head from back to front, as
in swimming the buuttemy stroke and repeat (3,4,5)
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GENERAL SPORTS NUTRITION
All the sports nutritionists tell us that there is na one "maglc food" that
will make you feel stronger and bster, train harder or compete better.
It Is W e though that the foods you eat and when you eat can affect
your athletic performance. Some of the following general sports
information may help you eat to achieve a better performance.
TQUcan
endanger your" health and performance due trs lack of fiuids.
To prevent yourself from becoming dehydrated, drink lots of liquids
before, during and after strenuous exercise. Water is always safe
before exercise; water and/or dlluted sports drinks during exercise;
water, sports drfnks or juices after exercise. To tell if you have had
'adequate fluids, simply monitor your urine. It should be clear colored
and not dark,
QUICK ENERGY
...
Eating a lot of sweets and/or sugary foods for "quick energyHbefore
you exercise may hurt yaur performance, ARer you eat any kind of
concentrated sugar like dried fruit, juices, soft drtnks, candy, etc., your
body secretes insulln, which is a hormone that canles the sugar from
your blood into the muscles. The combined effect of insulin with exercise a n cause your blood sugar ta drop too low, You may
experience low blood sugar and feel lightheaded, shaky, tlred and
uncuordlnated.
Ar you need an energy boost prior to exercise because you are hungry,
you don? have to eat sugary foods far energy. Sugar Is already stored
In your muscles in the form of glycogen. A better choice may be a
slrnple snack of crackers. or bread..
The best option for quick energy Is to prevent the need for an energy
boost! Simply eat better prior to training or cornpet-lng ... Fuel up
rather than trying ta run on fumes!! I f you allow yourself time to
digest your food and store It In yaur muscles, you will be ready far
tmtnlng or competltlon. You wlll'already have adequate energy!
PRE-COMPETITZUN MEALS
...
I f you are planning strenuous morning exercise (such as competlng in
an early morning race) you will.fue1 your muscles best if you eat a high
carbohydrate meal the night &fore. By eating a hearty amount of
pasta, potato, rice, noodles, bread and other carbohydrates for dinner,
you will have tlme to digest the food and store it in your muscles as
glycogen. I f you were to eat a big breakfast prior to the race, the food
would sit undigested in your stomach and "bounce along for the ride."
This may cause discomfort or unwelcome "plt stops!" Sometimes
athletes like to eat a small snack within 1-2 hours of training or
competlng. This keeps them from feeling hungry and can help
maintain a normal blood sugar level. Some popular choices include
cereal, bread or crackers.
RECOVERY FOODS
...
You should eat carbohydrate rich foods \
1 1-2 hours after hard
exercise to replace the glycogen that you burned off. That is when
your muscles are most receptive to replacing this fuel. A simple afterexercise snack might be orange juice and bananas - rich sources of
not only fluids and carbohydrates but also potassium and vitamins.
Raisins, dried apricots and potatoes are additional potasslum-rich
foods. Remember that carbshydrates quickly refuel your muscles and
prepare you for tomorrow's training or competition. I f you are
tempted to choose a greasy burger with French frles for your recovery
meal, try hard to choose Instead thick crust pizza with vegetable
toppings, or a dinner that focuses on potato, bread, vegetables, juices,
etc.
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NsncyCLark.M,RD
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THE PRE-COMPETITION MEAL
Whcnitccmrartoprrarmpetitioneat@yauhave Some athlcb% break a" "re rules and enjoy a big meal
w b t foodr ;d;h aulds within an hour d thc writ and suffa rto digestive
to
througha
p * k
Others
to eat nothing for four hours
work bzst for yrmr M y . No on food or
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during h j n j n to
4 1 slau. top &
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Sonn ath*to (arch as
y" what
simply
foadr (if my) set& comfortrbly, w!-ten
tkxe in sports involving running d jumping) may
W est nothing for four haurs befo1y .n went. YOU
eat them (ant. two, or three hours ~rior?),
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small. 100 to300 cab& snack within on hour, or a
~ ~ ~ t O ~ ~ ~ ~ ~ t h r r3.Ifpugctwrynrvauorhawascnsitivertomsch,
c h w n , , , f
dwl event. The p a 1 d this pmxompetition1is to YOU m
Y P E ~ ?to
no&g before the event- In that
any caw, you 1ShouId make a speciizl effort to eat extra the
dut-dthaut
A
d q kjiw to help annarmpk for ladc of event-day fuel.
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P'4. Always eat familiar foods prior to competition. Do
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not try anything new! Experiment with new f m d .
fight-,-e
blurred
fati8ues
&ling training to determine if thy ~ l welt
e ause
hWty to ccxKmtrate, ndhdechiv"acid stomach', gas, heart burn, cramps, or intestirul
a l e the stomach, abearb some of the g d c juices, dkvmfort
and v e n t feelings of hunger.
mpopl~.5. Eat a &ydrakhscd
diet rary day to pment
to M
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glycogen replamart. Onc high-carb presvent meal
youaccrdscardputitto~d
cba not compensate for a week of inadequateeating.
Justrs eating too mud preexerck food clln have
adverse effects ( r u m , stomach cramp),so can 6. When traveling, plan to bring your favorite sporb
eatin too little food (low energy). The following fcmds such as a hied-and-true cereal, energy bar, fruit,
to consider regding your own or smdwich. This wa yoii can worry less about
g u i d e L offer
personal pre-exerdse eating program. Beallwt each fueling -If
pnd be
to focus m performing.
person is unique, you must extto kam which
foda-ad how much of them-work bcst for p.
7. The pre-competition meal may have a greater
psychdogid than physiological value. For example, if
1. Choose primarily carbohydrates before an event you firmly believe that a steak dinner helps you
bemuse they digest quickly urd u e d
y available perform best, then eat it even though this meal "breaks
far fuel. Some popular choices include banmas, cereal, the rules" regarding pregame suggestions! But also be
bread, bagel, crackers, and pasta. A little protein and sure to accompany the steak with a noodlesoup,
fat a n OK to eat for sustained
but large potato, rolls, v t g ~ t a b juice
b
and other a Y d r a t r
patlorn of hicd MI,
.nut bum%,rich WS th.t will fuel your m d e s . he
sim ly
a o t h c r f a t t y m e ! a l s w i l l ~ g e r i n t h t s t o ~ d m a f~k~ourktomachmdiraprnrsoureofmusckd
y
frel heavy, uncomfortable and talk back to you.
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2 Pay attenticm to meal timing. In general, you should.
allow 3 to 5 hours for a large meal to digest; 2 to 3
hours for a snuller meal, 1to 2 hours for a blenderized
meal (liquids a n absorbed more rapidly than solid
foods), 0-to 1 hour for a d l snack. h vkll, eat extra
carbohydrates the day prim to a competitive event and
d o ~ t t l soyourmusclcem
e ~ ~ ~ ~ ~ ~
Before morning cventr: Eat a hearty, hi5h c a w
h drate dinner and bedtime snack the pnor nightdatmominp.ata1ightmul(ar&r1t02sllasof
tout andla -4 = t*aa
to .t.Mlluyour blood
sugar, absorb some of
gastric juices, and keep you
from f u h g hungry.
Bcfm aftlnwon events f i t a hearty breakfast q d a
lighter mrbohydmte-basedlunch.
Before evtnin evcntr: Eat a hear breakfast and
lunch, then a li&t meal as tolerated 1- h o w prior.
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Suapk high carbohydrate, low fat
prr-coaspctltropfood ruggcrtionr:
ortwd
juice,
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IOWWmi14 burur~,
kwt,
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p r , ~mnrb tout, pulalra
sandwich with hearty bread bat little mayo,
nauik map, thkk-cwt pizza wl single cbc#,no ntrat.
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Introduction
Eastern vs. Western - ,a
P kana
Form matters, not distance
Prana
Lines of energy
Complimentary poses & symmeby (go left go right)
-
Sivasana
Feeling the breath
On our backs
Hamstring process
P Legs up, head & legs up
&g
). Legs to the side
P Happy baby
Hips
> Ankle over knee, bringing leg up and in
-
On our bellies
Sphinx & cobra
Locust
Crossed-legged
P Getting it 'stralgnr
> Twist & bend
> F o m r d leaning
> Arms out, arms up straiaht
9 Tailor's pose
P Double pigeon
Straight legged
), Forward bnding
1 legged, both legs
Wide legged & forward bend
Easy twist
Boat
Squats
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FLvIDs, DEHYDRATION 6r TkIIRST QUENCHERS
DrfnLring~$~fluidsisessentklfortopathletlc FMdrdnrhgkmdcrrrckr
perbmm=- Unf-tely,
many .ctive p d p b y
too li* attention m proper h y b t l m ind
include edcqwte fluids in t k i r sport. diet. They
kdgueeariyarbd~llurtthdr
L Drink 8 to 10 ourun?s of water, sports drink or diluted juice every 20 minuks. Becauge you may be sweating three times this amount you may still have a fluid
deficit Stop drinldng If your stomrch is 'slodiin8.I
reduce your abiity to provide adqua* dmJIRtlm to
boththtmtgidesandbodydsa.'Ihtsnota\lyhurts
your performance but a h endangers your health
because body fluWs have h p o r h n t )oba muid in the
blood trmsports glucose to the muedes Prcd c m h
away lactic add. Urine dimbates waste products.
2 Prcrrnt dehydration b drinking Pdequatr fluids
early in&event.Lhink&
yougetthimty! B y h e
time your brain signals thirst you will ham lost 1% of
your body weight (15lbs m 24 oumm of swcat for a
150 Ib. pman).By rk dehydration (3 Iba sweat besb
youhaw miuccd).ourw~capIcityby10bo15%.
Fznidsrrpa~
1. Drink to quench p u r thirst, and then drink wen
%ids dndng tnri?aillg
more Because the thirst medwrism inadequately indb
~adrilybasis,mPkaueyoudrinkena~ghflukl.artcs whether or not you've taken arough fluids, oull
Yotr cm &ly determine if you have had enough to have to tell by monitoring your urine. If several
drink by monitoring the volume & cobr of your urine. pas8 without your having to urinate, you are still dehyl.You$rwrldurfnateercrytwotofourhwnr~& drabed.Keepdrinkiq!
mt the day. The urine h u l d be a light color, like 2. Juices(such as orange, apple, cranberry) replace not
lemonade, md in significant quantity. If the urine is only fluid but also offer more carbohydrates than do
d& amcentrated and ecanty, you need to consume maataportsdrinks Drinking 1624 ounms within the
harr after exexbe h e l p musdes d u e l and Rcover.
~water,fuiaurd~fluidR
No& Ifyoutakevltamtn~yoururLvmaybedufr
cdmd. h4cmitor hydration by the pmtity of tarhe
For the'casual exertiser, water is always approptiPnddrrnbvJsofcok#.
L
ate. Water is convenient, familiar, and satisfies your
Z.Totnanrrwawuenslrdyourrwe*tLosacsdurfng body's needs. For highly competitive athleteJ who
axerdse,w e i g h ~ b e f o r e a n d
afterahard work- srcrdse intensely for .n hour, and for endurance
out.E.drparmdlostrqrrorent~cmepoomdf16~) athletes who expend luge amounts of energy for more
of sweat. During tnfning, practice
dren an hour, a sports drink during exercise will optil a r i s a r ~ y 8 ~ t r y t o ~ . Qywr*
9 L sweat mize fluid a h r p t i m and retention, and enhance
3. You don't haw to drink d y wakr for fluids Jufae, s t a m t u and endurance. The beverage should offer 50
s p o r t r d ~ ~ d r f n l r s , u ~ i w a t r r y f o o d r w r d rto80calorSesper8~plusallttledfum.Besurr
m
yogurt oranges, melon a d sw dl have a high water to experiment during tmining to learn which flavors of
fwd lxahce.
sports drinks settle best in your stomach.
m m t that COnMButes to ov
e
4. Be awue that beer, wine and daohd cur hurt your S o d h n r p ~ t
~Ifgouchooeck,drfnlr*beverp%-'
S w e ~ contnim
t
not only wata but also small
es,bewretofirstquerrdryourtMrstwithotherf,lulds amwnts of d u r n (and other deetmlytta) thpt keep
(and eat ~ y d r a t c to
s fuel your musdes). That is, your body in fluid bi.rlurcm. You laee smdl iunoyntr of
drtnk two
of water, eat some pretzels, then sodium w b you sweat but p q d o not deplete your
hwcabecr,ifdesiml.
body's s a w c g a c r p t possibly under extreme cirrwnstansessudr asexctdsing for more than 4 to6hoUM in
F l v U I ~ k r t i ~ s u f i c i v
the heat. Maet athletes can easily replace sodium loapes
and
other
L The day before, drink extra water,
by eating p-etds, soup, pizza, and other standard
~toberur+yorabodyiswdlhyctrated.
food after exercise. Commercial fluid
lacement
Z Ihcmcanrlngdtheevartdrfnkatk.st16ounar,of drinks are generally weak sources of
idm comflulbuptotwohourspriortothestar&Becllwethe pared to what you csn get in your reovery meal. The
l c t d n y r r e q u i r e ~ t o 9 0 m i n u t e s t o ~ L i q u i d s ,d i m in s p d s drinks b added to enhaM?e fluid abt w o l w s ~ o m a d e q u a t e t i m f o r y o u t o c m p t r ~~ ~ a n d ~ t i o n , R D t t ~ r e p I R c e ~ ~ t
Madder before the start of the event.
t: NuKy auk,a RD
'9E&
E S d t h m che8lnut HUL
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3. Five or btn minu- before start-time, "&
upwon
lLprintpsrmhrkn~~popa-.
mother8tol6ouncesofwaterorsportsdfink
3-
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3
Kneeling
Cat&dog
Sftting on heels
Standing up
Tadasana
Mwntain
Anns & shoulders
P Getting shoulders loose
Standing cobra
Side bends
Rag doll with flat back
Lunge
Warrior 2
Downdog
Triangle
Agni sara
Sitting quietly
Eyes closed with measured breathing & 3* eye
SPORTS NUTRITION TIPS
2
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without a doubt a W you a t .nd td;n you eat
Whkh is bettec wata or a qmh drink? Water i s
affccb
athl+ticperformuur.Awhrlyrem Anfarexerckdutkrtrhssthmanbwr,
.
. p r n h E Y c n ~ ~ p u ~ - a , t m i n~~y a
~, ~ e n w a p r r a u r d . . - S E Y Z
oompett~.Uwthc
nut*
tfps worlcout If you are exmckbg for more than an
a sports drink during arcrdw
u d ~ h Y W O t l
ydratcsand can enh.na our
-arergi+fns
FUBL: he best foods to fuel your muscles are stamina and auiunnr. AM ex-,
warn (p us 8
clrboh dnW eidwr rimpk s u p (such as the artmhydrate mrk such as a fruit yogurt do d),
r u d y -rrtn8
s q a m in fruit. wifuioa)
or j u i c e , o . . p m b - ~ ~ w h ~ t y w t m i y ~
cwrrplc* aabohyidnta (stuchy foods, such 86 past4 w r t c r + c y d n i r a
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t"w~c.tw
=3%,
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bnrd,liae,ar*rLoatmerlcomud-~L
Tlvre ~y~
pmvidc not mly avgy but rho P R E - C O M H I O N MEALS:
The day &rt
a
i m p o r b n t v i t m n h s d m i n u d a R @ n d 5 ~ p ( o u r h annpcti~youshouldeatcarbhbte-ridrmenlr
a ' i n . d t d d n h . . p a a ~ . a d a d y ) J p ~ ih*.uo~.dlpy.(.timfo.purLYtodl*ath
mwdas--but are nutrient-poor ddcm ud lack a r k a n d strncthearorgyasglycogeninyoutrnusck
-th.thdpyan
Yaur muLdcrrtarr
youtniRhudcrand~~.
an an empty stomach, current research suggnts
pmkh i. a
amrr d
rro;adL f a d actuall i m p m ~
performance.
-%protebrkh
DDd. two meal# per day L
u
s
e athkbs vary in k i r ability to tdente Pretplw $c pin two or three cup of m i k or ~ r o o d p o n e e d t o ~ L r i t t g ~ i n i n g t o
~ ) t r i m p o r t m t t o b u i k l a n d r r p u i t m ~ T hlcunhowmudr~whrt)sinbdfoodwMlrbestfor
t
probdn drould bc the roompmimnt to the artFb.sed your bod . Same po
choices indude oatmeal,
dnotthemakrfaJ#
dwi lowfat
frtah or canr\c?d fruit energy
bur, BPpasta Avoid large8hard-td' t, fatty
QU~CXENERGY: n you am h w , t
- md~ -(b.mrrchar---2ZLr
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an
2
FLtrmStJurtasbckd&ydr;rksanhurtathkic
rmurce,so can lack of fluids. To p m m t youSsdf
o m Becoming dehydrated, drink lots of liquids
before, dur@ and after ~ U O Uexmk:To
I
tell if
flu& monitor your urine. It
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