Week 1

We hope you have read the previous page carefully. Below are the schedules for the 1st digital week. Above the diagram is the context of the program and at the bottom of the page we provide some more information about the principles underlying this exercise.

The green scheme is for novice skaters. The yellow scheme is for the middle group. The red scheme is for the more advanced skaters. The instructor who can help you can be recognized by the same colored ribbon.

Just a short description:

The context of this program with the themes of rhythm and weight shift

The first week is about “skating nice” and getting back to the feeling you ended up with last year. That means for the time being, not using force but skating to rhythm and weight shift. In general, this means that you feel like you keep your knee bent a bit longer and then transfer the weight to your other skate. You move (dance) as it were from one leg to the other leg, with 2 skates on the ice at the same time as short as possible. In this way you make use of the sliding and steering of your skate while delivering power. The basic posture always remains that you try to keep your upper body at the same height while skating.

With novice skaters, the emphasis is more on finding relaxation in your posture while keeping your knees bent as long as possible.

In a middle group, the emphasis is more on shifting your weight from one leg to the other while standing on the ice as short as possible with 2 skates.

For advanced skaters, the emphasis is more on steering the skate so that you can play around with the moment when you can optimally use your "power" both in terms of time and direction.

We do not assume that THE skating technique exists. We think that every individual should give their own optimal interpretation to the skating movement and that they also have it in-house. We would like to know what suits someone. What makes that skater skates as good as possible.

We do, however, assume a number of principles/guidelines/laws that we are looking for in Newton's 3rd law

Action = Reaction . In other words: If an object A exerts a force on an object B, this force is accompanied by an equal but opposite directed force of B on A: This law states that forces never occur alone, but always in pairs. Although they are oppositely oriented and equal in size, they do not cancel each other out because they act on different objects. The forces act simultaneously.

Principle 5: More weight/pressure/force against the ice returns more power from the ice.

Before you deliver (explosive) power, it is important to get the direction of your weight/force right. For that it is good to start skating again without explosive stretches but to feel that you are applying pressure against the ice and being propelled by the ice.

Principle 7: Look for an optimal frequency.

An optimal frequency gives an optimum between maximum pressure/power per take-off and as many take-off moments as possible per unit of time.

Most skaters on the rink ride with a more or less equal frequency. Both the fast skaters and the slower skaters. However, everyone will have to tune in for themselves what a pleasant frequency/rhythm is. A rhythm that makes you effective (enough time to be able to skate technically), with sufficient speed (you still want to ride at a speed that suits you) and not too tiring (having to rest for 10 minutes after 1 round is not ok for us).

Often a slower pace means you have to put in more power and get tired legs faster if you want to maintain speed. A higher rhythm is often heavier for your whole body (higher heart rate and heavier breathing) but relatively less tiring for your legs.

Toppers usually ride with a higher rhythm than recreational riders (just count in front of the TV and try that pace yourself on the ice rink) and certainly with more power per stroke. That's what tops are for. We have to search for our own optimum.