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Sports training

Balance, agility and speed workout for roller skaters: the 4-week school team programme

In a randomised trial, boys aged 11 to 14 on a school skating team did this session twice a week for 4 weeks instead of their usual physical education (PE) classes, and their skating speed test improved by 1.3 seconds more, with faster agility and running speed tests too. This is the trial's session as published: a 10-minute warm-up, then balance, then agility round cones, then speed, with 2 minutes' rest between the three parts. It hasn't been tested in girls or adults, and no programme has been tested on skating injuries. The catalog has no cone drills yet, so shuttle runs stand in for them.

50 minBeginner13 movesCardio machine · A wall · Other / check instructions · A step · A bandQuads · Calves · Glutes · Hip flexors · Shins · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (10 minutes)

  1. Treadmill jogging6 to 7 min easy jogging
    Intermediate · Quads, Calves, Glutes · 3D demoOr jog round the space; the trial's warm-up was jogging, vertical jumps and stretchesEasier: Treadmill walkingHarder: Sprint intervals
  2. Jump squat6 easy vertical jumps
    Intermediate · Quads, Glutes, Calves · 3D demoLight, not maximalEasier: Bodyweight squatHarder: Box jump
  3. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoEasy and slowEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Balance

Rest 2 min after the block

  1. Tandem stance and heel-to-toe walk2 min, heel to toe, then walking on your toes
    Beginner · Calves, Hip abductors · 3D demoEyes open, arms out for balanceEasier: Semi-tandem stanceHarder: Single-leg stand
  2. Slow calf raise2 × 20, holding the top of the last rise for 30 s
    Beginner · Calves · 3D demoUp onto the balls of your feetEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Tibialis raise2 × 20, holding the last for 30 s
    Beginner · Shins · 3D demoToes up, heels downHarder: Single-leg tibialis raise
  4. Balance board stand20 slides each way: forwards, backwards and sideways
    Beginner · Calves, Shins, Hamstrings · 3D demoOn a wobble board; hold a rail at firstEasier: Single-leg stand
  5. Single-leg high box squat2 × 20, 10 on each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoPartial depth, to a high boxEasier: Step-upHarder: Box squat with bands
  6. Single-leg hop and stick2 × 10, 5 on each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHop forward to a marker and stick the landingEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Agility round cones

Rest 2 min after the block

  1. Shuttle runsZ-drill, T-drill, four-corner drill and figure-of-8: 2 × 3 of each
    Advanced · Quads, Glutes, Calves · 3D demoSet out cones for each drill; stay low at each cone, plant and turnEasier: Treadmill jogging

Speed

  1. Sprint intervals2 × 3 runs of 30 m, then 2 sprints of 10 yards (about 9 m)
    Advanced · Quads, Glutes, Hamstrings · 3D demoFast but relaxed; walk back between runsEasier: Treadmill jogging
  2. Forward cone hops2 × 5 runs along an 8 m ladder, hopping forwards
    Intermediate · Calves, Quads, Glutes · 3D demoQuick, light feetEasier: Single-cone quick-feet drillHarder: Single-leg cone hops
  3. Lateral cone hops2 × 5 runs along the ladder, hopping side to side
    Intermediate · Calves, Quads, Adductors · 3D demoStay on the balls of your feetEasier: Lateral bound (skater jump)Harder: Single-leg cone hops

Tips

  • Twice a week on days that aren't next to each other, for 4 weeks, as in the trial (it used Wednesdays and Fridays).
  • Do it off skates, in trainers, on a flat sports surface, as the trial did.
  • Keep your skating practice too: the trial's skaters did this in place of PE, not of skating (our reading).
  • Girls and adults can use the same structure, though the trial was in boys aged 11 to 14 (our suggestion).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the balance, agility and speed workout for roller skaters: the 4-week school team programme take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, Other / check instructions, A step, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.