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Boosting speed/endurance

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Old
03-11-2008, 10:03 PM
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JohnnyBoychuk55
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Boosting speed/endurance

Alright I have been skating for a year and a half now and I would rate my skating speed somwhere in the middle of the pack, not fast but nowhere near slow. I was wondering how I could boost my speed and/or how could I also boost my endurance so I don't tire out as easily. I know practice makes perfect and everything but I was wondering if I was missing something, besides skill lolol.

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03-11-2008, 11:48 PM
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The Lollipop King
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Jog, and do Squats. Power cleans to be specific.

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03-12-2008, 03:10 AM
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deanosaur
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cardio helps alot too

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Old
03-12-2008, 12:40 PM
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find steep hill.
sprint up steep hill.
repeat.
repeat.
repeat.

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03-12-2008, 01:41 PM
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WhipNash27
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Endurance is just muscle strength/endurance (Once your legs tire out, it's bad news), being in shape (cardio, so you're not still gasping for air a minute after you've gotten off the ice) along with proper hydration and meals before games (these help you tremendously).
Speed, is part genetics, part muscle strength, part skating form and IDK what else.
Probably someone who's actually quite fast could help you with that one.

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03-12-2008, 03:20 PM
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Roughneck
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Quote:
Originally Posted by The Lollipop King View Post
Jog, and do Squats. Power cleans to be specific.
Most people don't know how to squat or dead lift properly never mind power cleaning.

That being said, the power clean is the single most important lift for explosiveness in an athlete. The clean is your acceleration and your change of speed, squats give you the strength through your core to reach a higher top end speed.

Bike sprints are good as well. If you have a spin class bike available the better. You basically go 30 seconds flat out at a tough setting (you need to be able to get your legs going as fast as you can but at a resistance that makes your legs burn like crazy near the end. If you have to lower it halfway through then do it. Don't find a resistance and go as fast as you need to in order to last 30 seconds, go as fast as you can and try to last 30 seconds). Do 4 of those with a 3 minute rest in between (keep biking but at a much lower setting) after a weight session.

There's also plyos, but I'm not really prepared to explain those. You can look into them though.

As for endurance, all you need to do is a half hour run 3 or 4 times a week at a comfortable pace. Even a bike would help.

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Old
03-14-2008, 07:59 PM
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JohnnyBoychuk55
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Do you know how many times I should do that excersises on the bike in one session. Also how many times should I do that excersises a week?

(Directed at Roughneck's post)

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