Coaches Corner and News Updates   

Whitehall, Pennsylvania

Skater Tip:  Don't play the blame game!

Great athletes take responsibility for themselves and what they do.

Only you are responsible for the intensity and

effort put forth during training at the rink and away from the rink.

How much are you willing to sacrifice to get the results you desire?

News / Updates:

Dryland Skating exercise

*1 – arm and leg coordination

*2 – balance while in skating position

*3 - increased flexibility and range of motion

*4 – increased strength

*5 – improved skating technique

*6 – enables you to isolate each leg and even out your leg strength 

*the above benefits will be referred to in the following descriptions by number in parenthesis

LEG KICKS – balance on one leg, kick the other leg forward and back (1, 2, 3, and 4)

LEG CIRCLES – balance on one leg. Circle the other as in the stroke and recovery.

JUMPING JACKS – stay low in the skating position, use arm swing (3, 4)

BOUNCE JUMPS – small jumps up and down in the skating position, use arm swing. (1, 4)

CROSSES AND STROKES – also known as crossing in place (1, 2, 3, 4, 5)

WIDE STEPS – stroking to the side at a 45 degree angle, alternate legs (1, 2, 3, 4, 5)

CROSSES BOTH WAYS – stationary crosses in both directions (1, 2, 3, 4, 5)

 SQUAT SWINGS – do squats and then hold squat for 10 seconds (2, 3, and 4)

 LUNGES – thrust forward folding arms under leg and pull chest to knee (3, 4)

 ONE LEG SQUATS – in skating position with one leg on chair (2, 3, 4, and 6)

STATIONARY DRY SKATING – working foot circles and skating motion (1, 2, 3, 4, 5, 6)                    

 WALL SITS – legs bent at 45 degree angle, back against a wall for a certain amount of time.   

 LOW WALKS –staying low, knees bent, continuing to stay low for a distance.       

Thank you! Jamie Williams for sharing...