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Converting from 4 to 2 Strides on Straight

By Susan Ellis, March 2010
It's a little like wrestling a gorilla. You don't quit when you're tired, you quit when the gorilla is tired.
~ Robert Strauss

Download printer-friendly format (pdf)
As kids grow and get faster it will be necessary at some point to change from using 4 straightaway strides to just two straightaway strides to allow for better efficiency and power. My philosophy is to get them converted as soon as technique and power allow for efficient full strides. This generally happens sometime around midget (10-12 years). This seems, however to be a difficult transition for many.
​
One of the main reasons kids find it hard to convert is failure to adjust the entry and exit points. Kids tend to want to keep entering and exiting at the same place as they would on 4 strides when trying to use just 2, making the straights seem long and drawn out and cutting the number of corner strides short. If corner technique is basically decent, then an extra crossover gives far more speed than a straightaway stride. But if they continue to stick with the 4 strides they will start to overshoot the ideal entry point cutting one crossover there, and exit too narrow, cutting another cross there. By entering sooner and a little wider (see diagram to right) they give themselves room for an extra cross in, and by coming off the last two blocks a little they now have room for an extra cross out.
Picture
Picture

​
So when do you gauge when to start converting to 2 straightaway strides instead of 4? Look at the entry point for the 4 stride pattern to the left. Typically when a skater starts to overshoot that entry point and go beyond first block with their 4 straightaway strides is when to get them to start switching to 2 straights. At first they may only use the 2 straights in the longer distances where the speed is lower, therefore the tempo is lower, but eventually will grow into using them for all distances including sprints. And they should probably use 4 straights on the first straightaway after the start to build their speed and momentum with more tempo. Even at the elite level many skaters still take 4 straights on the first lap, then change over to 2 for subsequent laps.
Picture

​To the left is a typical 4 stride straight with 4 crossovers pattern. Notice that the corner entry starts later and narrower and finishes sooner and narrower.

To the right is a typical 2 straight, 4 cross track pattern. Notice that the entry starts sooner and wider and finishes later and wider. Notice as well that the stride length is increased as the athlete has typically learned some weight transfer and how to put more pressure in to the ice to ride each blade longer. As the athlete gets even better they might even go to a 3 cross corner on longer distances to conserve more energy.
Picture
​It’s still a difficult concept for many younger athletes to learn to switch their track. One way is to change the focus point by changing where the blocks are or adding blocks to the track as in the diagram to the right. However, if there are a lot of skaters who are not yet ready to convert this might interfere with their own best stride pattern, so maybe place blocks or cones toward the very outside of the track to indicate entry and exit point. You can even use oversize markers on the ice to draw out the path you want them to take (no worries, the marker comes off with the next Zamboni). Another thing that works very well is to have the athletes count out their stride pattern, ie: 1 cross, 2 cross, 3 cross, 4 cross, 1 straight, 2 straight, or even just count 1-2-3-4-1-2.
​
One of the biggest fears kids have about using a wider entry or wider exit is that they leave room to be passed by someone. Explain that the reason to enter and exit wider is to give them more speed from the corner and if they have more speed they will be harder to pass anyway. Also explain that they need to sense when a pass is coming and close up their track a bit if they sense that speed alone won’t keep the other skaters behind. One option could be to skate a wider entry in using an extra crossover and then skate a tight exit to prevent an inside pass at the exit.
Picture
For other articles on track patterns check out the following:

​Tracks – January 2005
Entry and Exit Width – January 2008
Entry and Exit Trajectory – December 2007
The Extra Crossover – November 2007
  • Home
  • Skating Tips
    • ⛸ TECHNICAL >
      • ⛸ CORNERS >
        • The Corner Lay In
        • Corners – Working the Right Hip on the Lay In
        • Bringing Right Hip Forward in Corner
        • Chest In to Corner
        • Moving Hips in the Corner
        • Moving Hips In to Push
        • Off Ice Training with Straps – Part 1 of a 2 Part Series
        • On Ice Training with Straps – Part 2 of a 2 Part Series
        • Bucket Drills
        • Partner Pull / Chair Push
        • The Corner Arm Swing
      • ⛸ POSITION >
        • Starting the Season Off Right
        • Taking Care of the Small Things
        • The 3 Keys Checklist – Find the Key in the Basics First!
        • Skating with Your Core
        • The Basic Position – The Arch
        • A Time to Get High, A Time to Get Low
        • Upper Body / Chest Position
        • Check Your Butt!
        • Butt Power
        • The Butt Tuck
        • Hip Dip
        • Bend the Ankle
      • ⛸ STARTS >
        • The Tip Over Toe Start
        • Start Technique
        • Start Position
      • ⛸ STRAIGHTAWAYS >
        • Press In to Push
        • Presscoopinchpushpinish
        • Gather the Power
        • Transferring Power from Ball of Foot to Ice – The Ankle Snap​
        • Transferring Power from Hip to Ball of Foot
        • Transferring Power Hip to Hip
        • Accelerating Your Weight In to Your Push
        • Japanese Four Eyes Technique
        • Delaying the Push – Straightaways
        • The Straightaway Shuffle
      • ⛸ TRACKS >
        • Tracks
        • Entry and Exit Width
        • Entry and Exit Trajectory
        • The Extra Crossover
        • Punching Through Centrifugal Force – Position and Alignments
        • Converting from 4 to 2 Strides on Straight
      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Skating with Your Core
        • Why Are The Koreans So Good?
        • Technical Opinions Can Be Confusing
        • The Outside Edge – Is It Overrated?
        • Diagonal Hill Steps
    • 🏃 TRAINING >
      • 🏃 PLANNING >
        • Off Season Rest and Recovery
        • Building Endurance
        • Summer Training
        • Train Fast to Skate Fast
        • Tapering
        • Time Trialing
      • 🏃 SPECIFIC >
        • Specificity in Training
        • Specific Skating Training – Is Your Plan Specific Enough?
        • Warm Ups and Warm Downs
        • Off Ice Balance, Agility, and Co-ordination Training
        • Dynamic Flexibility Training
        • Flexibility Training a Must for Speed Skaters
        • Maximize Your Results with TECHNI-CORDS
        • Improving Your Power with Jumps
        • ​Specific Strength, Power, Endurance – Part 1 – Straightaway
        • Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps
        • Specific Strength, Power, Endurance – Part 3 – Corners
        • Specific Strength, Power, Endurance – Part 4 – Starts
        • Training for Starts
        • Relay Racing – Part 1 – Skater Roles and Laps
        • Relay Racing – Part 2 – The Exchange, Training Ideas
        • Bucket Drills
        • Partner Pull / Chair Push
        • Core Strength for Speed Skating
        • General Core Strength, by Brandon Aldan
      • 🏃 YOUTH >
        • Training Young Athletes 16 and Up
        • Training Young Athletes 12-15 Year Olds
        • Training Young Athletes Under 12
        • Youth Strength Training
    • 🏆 STRATEGY AND TACTICS >
      • Strategy and Tactics – Part 1 – Overview
      • Strategy and Tactics – Part 2 – Controlling the Pace and Track
      • Strategy and Tactics – Part 3 – The Moves and Counter Moves
      • Start Strategy
      • Time Trialing
      • The Slingshot Pass
      • The Outside Pass
      • The Inside Pass
      • Punching Through Centrifugal Force – Position and Alignments
      • Using Strategy and Tactics Under the New Rules
    • 🧠 PSYCHOLOGY >
      • How 5'5" Brandon Todd Learned to Dunk a Basketball
      • Strategy for Success
      • John Wooden on Success
      • What Do You Have to Brag About?
      • FOCUS!
      • IT – The Success Factor
      • To Try Is to Fail
      • It's All About Winning
      • How to Parent an Athlete: Lessons from a Swim Meet
      • Children in Athletics
      • Early Star vs Late Bloomer
      • Time Trialing
      • The Competition Plan
      • Start Technique
      • Post Season Evaluation
    • 🚑 SAFETY >
      • Concussions in Speed Skating
      • Safety! Is Your Child Truly Protected? – Part 1
      • Safety! Is Your Child Truly Protected? – Part 2
      • Dyneema Undersuits
    • 🚦 RULES >
      • Important Short Track Rule Changes for 2014-2015
      • Important Short Track Rule Changes for 2012
      • Using Strategy and Tactics under the New Rules
      • Important Short Track Rule Changes for 2010
    • 🧰 OTHER >
      • Ankle Pronation: Effects in Skating
      • Fair Play in Sports
      • Celebrating 100 Skating Tips of the Month!!
      • Sharpening Tips and Tricks
      • Cashing in on Olympimania to Promote Your Club
      • 75 Great Reasons to Train
      • Summer Games
      • Games
      • Masters Skating
      • Setting Up Blade Offset
  • Sue Ellis Bio
    • Testimonials
  • Contact
  • Camps
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