Speed Skaters
Speed Skaters is a dynamic conditioning exercise that improves strength, balance and coordination. The exercise primarily challenges the muscles in the seat, thighs and calves, while increasing lateral movements, which are important for athletes. Speed Skaters also build explosive strength and help raise your heart rate.
Correct Form and Technique
How to perform Speed Skaters correctly:
- Starting position: Stand with your feet hip-width apart, knees slightly bent, and body slightly forward.
- Movement: Jump sideways to the right, land on your right foot and cross your left foot behind you without letting it touch the ground. Repeat the movement on the left side.
- Balance: Use your arms to maintain your balance and keep a steady, controlled rhythm as you jump from side to side.
- Breathing: Breathe evenly and maintain a fast pace for maximum calorie burn and muscle activation.
Common Errors
To avoid injury and get the most out of Speed Skaters , avoid these common mistakes:
- Poor balance: Make sure you are in control of each jump before switching sides to avoid loss of balance.
- For short jumps: Focus on making larger, controlled jumps for better strength and muscle activation.
- Incorrect posture: Keep your upper body upright and avoid leaning forward too much.
Modifications and Variants
Here are some ways to customize Speed Skaters to your level:
- Beginner level: Perform the movement slowly, placing the back foot down to increase stability.
- Advanced Level: Increase your speed and make bigger jumps to increase the intensity. Use a resistance band around your thighs for an added challenge.
Repetitions and Sets
Aim for 3 sets of 30-60 seconds with short breaks between sets. This makes the exercise a great part of a HIIT session or as a cardio exercise to strengthen the legs and improve endurance.