Offskate and Plyometrics training video from Bill Begg (bonttv.com)
http://www.bonttv.com/view_video.php?viewkey=e414107ee22b6198c578
The program lasts around 1 hour, its recommended you have good sports shoes & either do on a sprung floor or outside on the grass, so there is some give.
This is a basic programme utilized by a number of World Champions & champions for nearly 30 years.
The sport specific section deals a bit more with skating lines of movement & more speed orientated,while the competition phase cycle is directed to speed of movement, with shorter bursts & longer rest periods.
For Full time skaters we have found that weights Monday, Wednesday & Friday, with Plyometrics / Offskate on Tuesday & Thursday brings a good balance. But when you get involved in the heavy season with hard racing every weekend, it gets down to only once per week with weights & offskate/Plyometrics.
We do our Abdominal work in the Weights Gym programme.
The General Preperation Phase is designed so that you are working on your fitness, with the repetitive exercises, as the Heart rate gets a chance to rest between hard exercises.
The program lasts around 1 hour, its recommended you have good sports shoes & either do on a sprung floor or outside on the grass, so there is some give.
GENERAL PREPERATION ( Numbers match with Video )
1/ 8 minutes -Jogging Slowly for Warm up.
2/ 10 Mins -Stretch ( All do differently, so do what used to )
3/ 2 Minutes – Skipping
4/ 4 continuos jumps x 8 times repeat
5/ 1 minute -Press Ups.
6/ 1 minute – Skip Jump with tuck, knees up to chest.
7/ 1 Minute – Bent knee sit ups, with Alterative twist, no
Hands behind head,only at side (Safety issue )
8/ 1 minute -Stride Jumps, extend legs toback & side.
9/ 1 minute -Back Extensions, opposite leg & arm raised for
about 2 sec, while lying onstomach.
10/ 1 minute -Hip extensions, no explosive movements (Safety
issue) 30 sec on each leg.
11/ 1 minute – Burpee’s, spring into air at end of each one.
12/ 1 minute -Lateral Leg Raises, raise & lower steadily, with
extended leg,while lying straight 30 sec each leg
13/ 1 minute – Skip Jumps Squat, 1,2,3 on toes then 4th squat
14/ 1 minute – Floor & Wall touches, dont move feet & twist
upper body around,to touch wall behind, with
the palms of your hands.
15/ 1 minute – Step ups, 1 foot up & two feet up, before
down, do not jump.
16/ 1 minute -Single Treadmills,( Keep back straight, back foot
extended & front knee to chest.
17/ 1 minute -Shuttle sprints, run between marks approx 20
arart TOUCH GROUND, then re-excellerate back
18/ 2 minutes – Low Walking, with knee to ground.
19/ 1 minute – Crossbacks.
20/ 1 minute – Stride Backs.
21/ 2 minutes – Gunthers, dryland skating, maintain motion
looping behind & pointing toe in, using full arms.
22/ 1 minute – Heel taps
23/ – Swing Hop 15 meters, 4 x on each leg, if hill
available, use that for exercise.
24/ 1 minute – Bounding on spot,use arms to maintain motion.
25/ 2 minutes – Wall sitting, legs at 70 degee & back straight.
26/10minutes – Slow Jogging & light static stretching to cool
Down & check if body O/K.Bill Begg
