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This week's tip:
Plyometrics for Skaters: The Dos and Don'ts
By Shannon Valerio
Jump squat
What you’ve heard about plyometrics is true — at least partially. They can be a great addition to the training program for skaters. But the important word here is “can.” For some skaters and at some times, they can be helpful. But for other skaters and at other times, they're a bad idea.
What are plyometrics?
Plyometrics are exercises that feature quick muscle contractions, often accomplished by jumps. They are used to develop explosive power for sports involving jumping, throwing, running and the like.
People often confuse dryland exercises with plyometrics. The difference is that only plyometrics involve quick muscle contractions.
A simple squat — holding a bent knee position — is a dryland exercise, not a plyometric. On the other hand, a jump squat — a vertical leap in which the knees are pulled to the chest — is a dryland, plyometric exercise.
What's better for me?
Dry-land training is great for skaters. If done properly, such dryland mainstays as low-walks, side-steps, walking cross-overs, one-legged squats and simple forward jumps are safe and effective for all skaters.
On the other hand, plyometrics only help certain skaters. They are unlikely to do much for long distance skaters who don't need quick bursts of speed.
But they can do wonders for sprinters and can even help marathon skaters who find themselves getting dropped by breakaways or edged out in the final sprint.
But plyometrics can also do damange. Recent studies have found that athletes who regularly do plyometrics can lose up to three-quarters an inch of height (yikes!) due to constant stress of the skeletal system.
Training experts say children and teen-agers shouldn't do plyometerics because their bodies are not yet strong enought to withstand the stress.
They also don't recommend plyos for middle age (master and above) athletes, unless they allow at least 72 hours (three days) of recovery time and do no more than one session a week.
Dos and Don’ts
If you're still set on doing plyos, here are some guidelines from the National Strength and Conditioning Association:
First, develop a good strength base.
As a rule of thumb, a skater should be able to squat 1.5 times his or her weight before starting a plyometric program. This is crucial for preventing injuries and excessive fatigue. Plyometrics should also be done in conjunction with a resistance — or weight — training program.
Progress slowly.
Start with only 80 “touches” per session. A “touch” is counted every time one or two legs touch the ground. While this may not seem like much, it is important not to over stress your tendons and joints. Also, never do plyometrics two days in a row.
Don’t rush it.
Remember, plyometrics are for building power, not endurance. As a rule of thumb, you should allow 2-3 minutes rest between each set of exercises.
Use the right surface.
Jumping on the wrong surface can be dangerous. Make sure the surface is not slippery, too hard, or too padded. A flat grassy surface is good, as is a thin, dense exercise mat that is secured to the surface beneath it. Stay away from concrete or artificial turf as these surfaces are too hard and can put you at risk for stress fractures and other injuries.
Jump if you must. But be safe!
Shannon Valerio has been a competitive athlete since she was 8 years old and has competed on both quads and inlines and in short track speed skating, ice hockey and road cycling. An accomplished Master’s inline speed skater, she has 14 national titles in indoors, banked track and road and holds two national records. She has also placed in several marathons and is now both skating and cycling with the Riivo/Salt Creek Consultants Team. She is a certified strength and conditioning coach and personal trainer for Valerio Training, a company she founded in 2009.
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