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      • ⛸ ASSORTED TECHNICAL >
        • Relay Racing – Part 1 – Skater Roles and Laps
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        • Technical Opinions Can Be Confusing
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        • 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
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        • General Core Strength, by Brandon Aldan
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Specific Strength, Power, Endurance – Part 2 – Straightaway Jumps

By Susan Ellis, June 2006

Download printer-friendly format (pdf)
Specific Strength, Power, Endurance Series
Part 1     Part 2     Part 3     Part 4
This series contains a number of videos to demonstrate each drill more effectively. If you do not have Real Player on your computer you can download a FREE copy here.

This article is the second in a 4 part series focusing on specific strength, power, and endurance for the straightaways, corners, and starts. We will begin this series with straightaways.

As mentioned in previous articles specificity in training is crucial to getting full bang for your buck in training, and having that specific training translate into gains on ice.

Traditional training such as inlining, slide boards, skating imitations, and jumps are all very specific forms of training, but are they specific enough? All are excellent for improving muscular endurance and power in the skating position and should not be neglected or overlooked. They are a big part of your summer program, especially when ice is not available. But the one component they lack is in improving max strength and max power. To improve these two components you need to do specific resistance training. Traditional strength and power training such as squats, lunges, steps up, and Olympic lifts give you an overall base of strength but lack specificity in movement.

This article explains some of the specific imitations and jumps used for endurance and power as well as how to use Techni-Cords for strength, power, and endurance to make your workout even more specific.

​
Straightaway Jumps

Jumping is an excellent way to develop power as well as specific muscular endurance. There are an infinite number of jumps that can be done to simulate the skating motion and which ones you choose is not as important as HOW you do them.

One of the goals in skating is to ensure all the power that is available for a movement is accessible and is used. That means putting your body in the ideal position to ‘lock’ in that power. Traditionally, skating imitations and jumps have emphasized being low by bending the knees. Although bending the knees is important, the knee bend is really a function of having your chest compact (close to your thigh), as well as having your cheek bones ALWAYS pointed toward the ground. It is also crucial to drive the recovery knee STRAIGHT through under your chest rather than allowing your thigh to turn outward on take off. This ensures that your hip and glute muscles are ‘locked’ in a position to deliver max power. Once your knee (thigh) has driven up under your chest during take off, leave it there until you land. That is, do not allow your knee to drop back down for landing, rather let the ground come to you rather than your foot going down to reach for the ground. You will feel an amazing difference in power in doing the jumps this way rather than the traditional reaching out with the thigh and reaching for the ground. I will warn you though, these hurt your butt like the dickens, and you may walk like a penguin for a few days after you do them. Oddly though, they seem easier on the knees than traditional reaching jumps.

If you are doing jumps with the goal of developing power, keep the reps low – under 10, but the intensity and velocity high. Sets range from 2-5. As the number of reps increases the number of sets decreases.
E.g.:
     2 x 10 jumps, rest 1-2’
     4 x 6 jumps, rest 2’
     5 x 3 jumps, rest 2’

Endurance jumps are done at a lower intensity and velocity than power jumps. It takes time to develop this kind of power endurance so you may want to start with 20” intervals and work your way up to 2’ or 3’.
E.g.:
     2 x 3 x 20” rest 1’, set rest 5’
     2 x 2 x 2’ rest 2’, set rest 5-6’
     2 x 3 x 3’ rest 3’, set rest 6’
     5 x 3’ rest 2-4’

Some samples of straightaway jumps are shown in the video links below:

Forward jump with a small hop – allows a small recovery in between bigger jumps by adding a small hop. Good to warm up with.

Forward jump – Andrew Astalos of Detroit is the victim in these jumps. Notice that his chest never leaves its plane (doesn’t rise) and his driving knee stays in position under his chest right through to the landing (no reaching for the ground). Nice job Andrew!

Forward / side jumps (and side view)– Same as forward jump with some movement to the side. Notice how his driving knee comes straight up under his chest. There is NO rotation outward of the thigh. Notice as well the ‘air’ time Andrew gets in these jumps. This ‘air’ time is not a result of trying to jump higher, but a result of making sure his joints (hips and glutes) are ‘locked’ during the entire movement.

Knee to heel – On landing, make your knee touch your heel and pause for a brief second. Notice no rise in chest, cheeks stay to the ground, ankle bend. Can also be done with no pause for higher intensity.

Knee to heel and up to skating position – Pause for a second at knee to heel, raise slightly to skating position, pause, jump forward.

Side / up jumps
Side jumps
Extension and up jumps

Specific Strength, Power, Endurance Series:     Part 1     Part 2     Part 3     Part 4
  • 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
Copyright © 2002 – Ellis Edge
Feel free to share or reprint this article but please give credit to the author.