Fit to play!
Short track speed skating is a sport with high speed. The race can be strategic to some degree, where the athlete’s speed and explosivity increase gradually. It is important to warm up properly before training or competing.
A WELL-ROUNDED SHORT-TRACK SKATER
In order to become a well-rounded athlete, you need great coordination, speed, agility, core strength and technique, as well as good strategy.
MORE FORCE ON THE ICE
The exercises target the back, groin, thighs and ankles, and are designed to improve your stability while skating, so you can exert more force on the ice. If you download the Get Set app, you can do the exercises on the go.
Exercises
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Squat +
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Single–leg squat
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Single–leg squat +
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Side lunges
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Copenhagen adductor
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The diver
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Speed skating jumps on balance mats
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Heel-walk
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Nordic Hamstrings
Back extension
Purpose: To strengthen the lower back
Lie over an exercise ball
Place your hands behind your head and lift your upper body
2–3 x 6–8 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Single–leg jumps
Purpose: To impove hip and knee control
Single–leg jumps
Your partner should try to push you off balance
Keep knees aligned over toes
3 x 30 seconds
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Short speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Side plank
Purpose: To enhance pelvic and groin strength
Rest on your elbow
Lift up pelvic and the upper leg
Hold pelvic stable
3 x 30 seconds
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Ankle strength +
Purpose: To improve ankle strength
You partner has the elastic around the opposite leg to the side you are training
Hold behind your thigh
Keep your lower leg horizontal
Flex and extend ankle joint
3 x 30 seconds
Heel-walk
Purpose: To strengthen the front of the lower legs
Walk on heels
Keep your knees straight, "bounce" from one side to the other
3 x 10 meter
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Wiper
Purpose: Increase trunk strength
Hold on to partners legs
Move legs slowly from side to side
Keep the movement even and controlled
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Forward jump +
Purpose: Enhance hamstrings activation pattern
Jump forwards from a 2-leg take-off
Landings in deep squat position
Keep knee over toe
3 x 8–16 repetitions
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Copenhagen adductor short
Purpose: To strengthen the hip adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Single-leg body tilt
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
3 x 8–16 repetitions
Heel-walk
Purpose: To strengthen the front of the lower legs
Walk on heels
Keep your knees straight, "bounce" from one side to the other
3 x 10 meter
Long speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
Gradually increase the jump distance
3 x 8–16 repetitions
Ankle strength +
Purpose: To improve ankle strength
You partner has the elastic around the opposite leg to the side you are training
Hold behind your thigh
Keep your lower leg horizontal
Flex and extend ankle joint
3 x 30 seconds
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Single–leg squat +
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Single–leg squat on a BOSU
Keep your knee aligned over your toes
Avoid rotation and tilt of the hips
As many as possible with good control
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Copenhagen adductor
Purpose: To strengthen the hip adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Speed skating jumps on balance mats
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Heel-walk
Purpose: To strengthen the front of the lower legs
Walk on heels
Keep your knees straight, "bounce" from one side to the other
3 x 10 meter
Nordic Hamstrings
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Back extension2–3 x 6–8 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Single–leg jumps3 x 30 seconds
Play video
Forward lunges3 x 8–16 repetitions
Play video
Short speed skating jump3 x 8–16 repetitions
Play video
Side plank3 x 30 seconds
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Ankle strength +3 x 30 seconds
Play video
Heel-walk3 x 10 meter
Play video
Nordic Hamstrings3 x 3–5 repetitions
