Sports training
Strength workout for roller skaters: legs, hips, ankles, wrists and how to fall
Skating pushes each leg out to the side in turn, so single-leg strength and balance and the hip muscles that push and pull sideways do the work. Most skating injuries come from falls onto an outstretched hand, and wrist guards do more for those than any exercise: in-line skaters without them had about 10 times the odds of a wrist injury. No exercise programme has been tested on skating injuries, but strength training cut injuries across other sports, and balance training after an ankle sprain cut repeat sprains. Roller derby skaters can use this session alongside their team's contact training.
Warm-up
- Skipping2 minBeginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- World's greatest stretch3 each sideIntermediate · Hip flexors, Adductors, Glutes · 3D demoSlow; reach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
- Side-to-side leg swings8 swings each legBeginner · Adductors, Hip abductors · 3D demoSide to side, holding a supportHarder: Lizard pose (Utthan Pristhasana)
- Lateral band walk10 steps each wayBeginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
The push
Rest 60 to 90 s between sets
- Lateral bound (skater jump)3 × 4 each sideBeginner · Glutes, Quads, Hip abductors · 3D demoPush sideways like a skating stride; land on the outside leg and hold itHarder: Box push-off jump
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
Legs
Rest 90 s between sets
- Dumbbell goblet squat3 × 6 to 8Intermediate · Quads, Glutes, Abs · 3D demoSit down between your heelsEasier: Bodyweight squatHarder: Barbell front squat
- Skater squat2 × 6 each legAdvanced · Quads, Glutes, Hamstrings · 3D demoLower the back knee to a cushion; hold a support at firstEasier: Patrick step-downHarder: Pistol squat
- Single-leg Romanian deadlift2 × 8 each legAdvanced · Hamstrings, Glutes, Abs · 3D demoHips levelEasier: Dumbbell Romanian deadlift
Hips and groins
- Copenhagen plank1 set each side, 3 to 15 repsAdvanced · Adductors, Abs, Shoulders · 3D demoShort lever first, with your top knee on the bench; borrowed from footballEasier: Hip adduction machine
- Side-lying leg raise2 × 12 each sideBeginner · Hip abductors, Glutes · 3D demoSlow, toes pointing forwardEasier: Lateral band walkHarder: Lateral band walk, band at the feet
Ankles
- Single-leg stand2 × 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoClose your eyes only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
- Band ankle eversion8 each sideBeginner · Calves, Shins · 3D demoSlow: about 3 seconds out and 3 backEasier: Isometric ankle eversion against a wallHarder: Single-leg stand
- Single-leg calf raise from a step2 × 12 each legIntermediate · Calves · 3D demoFull range, slow on the way downEasier: Slow calf raiseHarder: Single-leg pogo hops
Wrists
Trunk
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
- Dead bug2 × 8 each sideBeginner · Abs, Hip flexors · 3D demoLow back stays downEasier: Dead bug heel tapsHarder: Forearm plank
Fall practice (on a mat)
- Rolling like a ball (Pilates rolling back)5, then 3 crouch-and-roll falls each sideIntermediate · Abs, Back, Hip flexors · 3D demoChin tucked, back rounded: the shape of a safe backward fall. Then from a crouch, sit back and roll to one sideHarder: Seal (Pilates)
Tips
- Twice a week, on days you don't skate or after skating, not before (our suggestion).
- Wear a helmet, wrist guards and elbow and knee pads every time you skate; roller derby adds a mouthguard and hard-shelled pads.
- Wrist curls build forearm strength, but no study shows they prevent fractures, so they don't replace wrist guards.
- After a sprained ankle, do the balance programme in our sprained ankle guide first: it cut repeat sprains in other sports.
- Learn to stop at walking speed before you go faster, and stay off roads.
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 barbellQuestions people ask
How long does the strength workout for roller skaters: legs, hips, ankles, wrists and how to fall take?
About 40 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: A wall, A band, A dumbbell, A bench or box, A step. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 16 of its 19 moves have an easier option listed beside them; use them freely.
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.