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Off-Season Training Tips for Inline Skaters
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Lori welcomes Fitnesslink as a Sports Fitness partner. Here is the first in a series of Fitnesslink articles on training. Click on the Fitnesslink logo for more Fitnesslink content.

by Katherine Hasal

FitnessLink. May not be reprinted without permission.

With the onset of winter, avid inline skaters know that the time is soon coming when the cold wind and icy streets will keep them from donning their inlines and padded armor. When you've worked hard to achieve a certain level of competency in any sport, the off-season can be frustrating. But there are some training tips that you can use to help you maintain your fitness and skill levels during the next few cold months.

In addition to providing you with a chance to relax, heal, and enjoy, most professionals agree that any off-season training program should emphasize the following basic fitness components.

Continue to exercise aerobically

When the snow begins to fly, the first and most obvious choice is to pack it up and take it indoors. Indoor roller/inline skating rinks are springing up all over the country, and some even feature organized inline hockey leagues and speed skating competitions. Being able to continue inline skating indoors during the winter months can be a definite advantage when spring time finally comes. Or, for a change of pace with similar aerobic benefits, consider the following activities:

* Bundle up and try a new skating medium: ice hockey.

* Since inline skating mimics the movements used in skiing, use the cold and snow to your advantage and take to the ski slopes.

* Try using a stationary bike or other basic gym equipment to maintain your aerobic base and keep you in top shape.

Use strength training to work the muscles which are used in inline skating.

Inline skating exacts a high toll on the lower body, particularly the glutes, quadriceps, and hamstrings. Use the cold weather to your advantage and work on strengthening the muscles in your legs and torso. Some good exercises to do in the weight room include parallel squats, leg extensions, leg/hip presses, leg curls, and squat lunges. The hunched over position used for inline skating can also take its toll on your back. Strengthen those mid and lower back muscles by doing seated rows, standing dead lifts, and back raises.

Maintain your sense of balance and stride

Some skaters find that maintaining their balance and stride can be one of their biggest challenges. Besides providing an excellent cardiovascular workout, lateral motion training on a slide board, for example "The Slide," can help you maintain your balance, develop leg strength, and maintain correct striding.

Work to improve your flexibility

You can maintain your flexibility by stretching and providing yourself with adequate time to warm-up. Simple stretches, such as head or shoulder rolls, arm circles, calf stretches, and quad and knee stretches can help you stay flexible.

Don't let the impending winter get you down

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Reprinted with permission from FitnessLink, http://www.fitnesslink.com