Extra les 8 januari

Week 13

 

Starting group week 13 catch-up lesson after the Christmas holidays

 

Week 13 Novice skaters Theme: Picking up thread after Christmas holidays
Time order variation training form
1 Skate in rhythm 1,2,3. Push off on 1, look for counter pressure from the ice on 2 and 3.
  • Try to transfer in the bend
3 or 4 rounds.
2 Try to change as much as possible in the bend
  • Count how often you switch
  • Do it in an even rhythm; one-two-one-two
  • Stay small, it will be easier
Practice this 2 laps = 4 turns.

Rest/evaluate for a while and then again.

3 Skate on one side of the rink with your hands against your knees (outside).

Skate the other side of the track just as compactly with your arms where you want.

  • It can also go deeper, hands next to the calves.
  • You can also do it with your hands in front of your navel. The kink in your body is also at the height of your navel
2 x 3 to 4 rounds.
4 Always skate on one side of the track with a lot of speed and try to transfer into the corner.

In training this is called 200-200.

  • Try to stay compact.
  • Try to stay off the track in a fixed spot.
After a few laps, the bend doesn't go any further. Then take a rest.

 

Middle Advanced week 13 catch up lesson after the Christmas holidays

 

Week 13 Advanced Theme: Picking up thread after Christmas holidays
Time order variation training form
1 Skate in the corner at a slightly higher frequency than normal. With less force per stroke. Keep your upper body in the bend (always stable to the left of your skates)
  • Relaxed skating on the straight with a significantly lower frequency than in the bend.
3 x 4 rounds. Drive from turn to turn.

1 rest in between.

slowly / Calm / firm / hard

2 Start each straight with 4 turns keeping your fingers at your ankles. Nod at your belly button and your knees.
  • Then keep skating compact
  • In the 1st 2 turn, transfer with left forearm to left upper arm.
3×4 laps.

1 rest in between.

slowly / Calm / firm / hard

3 Skate in the 1,2,3 rhythm and, by looking for the counter pressure of the ice, steer well on counts 2 and 3 (1 is take-off).
  • Do this alternately in a higher and a lower frequency. What suits you best?
3x4 rounds.

Rest 1 round at a time.

slowly / Calm / firm / hard

4 Always skate on one side of the track with a lot of speed and try to lean well in the bend and often change over (body in the bend).

In workouts, this is called 200-400.

  • Try to stay compact.
  • Always make 2 more tricks on the right end.
200 hard, 400 rest. After a few rounds, the coordination probably doesn't go well anymore. Then take an extra round of rest.