2.4 SSNB – Train to Train (T2T) - Free Body Strength - NOV
DO each of the 8 exercises (in order) once and go through the list 2 times with a 5 min rest at the end of all 8
Position & Technique are critical - Keep in mind the Kords sheet safety reminders .
Pay attention to knee.
“IF” you can easily do all the Kords & Weigh shift – add a 10LB sack of sand to your hips for more resistance
SET # 1 - Position dry skate - 2 X 4 Min ( 3-5 sec switches) Decent tucked position – weight on support leg
– as recovery leg returns from the back and when knee begins forward movement body begins its lean . when the Knees are
together the skater presses the hip across for the next stride. Foot lands under the Hip . (DO NOT Stick foot out to receive
the landing)
Set # 2- Kords (56) - 7 X 8 each Leg ( do 8 - immediately turn and do 8 with other leg and repeat
required # of times) set # 2 Cadence - 2 down, 4 up Right leg push (as in the turn)
- Lean angle at least 45 degrees - Make sure support knee stays under middle of chest when compressed . DO Not grab
belt with hand - hold Just enough to avoid rotation . Try to drop your shoulder closest to belt support, so your shoulders
remain parallel with the ground. Recovery leg DOES NOT touch the ground. During lowest point of compression the
recovery leg knee touches the ankle of the support leg, weight should be mid foot. Need knee well over toes.
( A foot brace at a 45 degree angle for your support leg gives a better feel of the push when you skate).
Set # 3 - Kords (56) 7 X 8 each Leg ( do 8- immediately turn and do 8 with other leg and repeat
required # of times) set # 2 Cadence - 3 down, 2 up Left leg push (as in the turn)
SSNB Plank
: from a Push Up Position : 1.5 min 10 sec regular push-up position ( neutral position) ; 20 sec alternately lifting opposite arm & Leg –(Straight – parallel
to ground . Back to Neutral for 10 sec ; then 20 sec constantly alternating from push-up position to front forearm ; 20 sec
alternately lifting opposite arm & Leg –(Straight – parallel to ground ; Back to Neutral for 10 sec;
Bounding Up - 1 X 5 Explosive Jumps r 1’
From a low tucked position, (arms back ) do an explosive jump up on to an elevated surface landing in
a stable tucked position . ( Height of the surface you are jumping to will be something that you can
easily jump, BUT EACH JUMP IS A MAXIMAL EFFORT FOR HEIGHT
Skipping
(with a rope)
1 X 2 min continuous
Squats to Sumo Position :
20 Repetitions –
.
With a wide stance (feet double your shoulder width) back in a fairly compressed skating position .
Compress to a low position keeping weight at mid foot. At the lowest point of your compression your butt
has to be well below your knees. You knees do not collapse to the front. Cadence should be slow and
take about 6-8 seconds for each compression ( 4” down - Pause 2 - back up 2” - pause 0”)
Hip Lift
-
10 each side
Lay flat on your back with 1 knee bent to 90 degrees with just your heel touching the floor - other leg up at about a
45degree angle to floor . Hands flat by your side . Press into your heel on the floor and lift your butt off the floor ( as high
as you can) while keeping other leg straight in the air .
Adductors - 2 X 15 each leg Stand straight throughout motion with hips engaged - Pull your
foot toward and across in front of the support base- You can very lightly touch something for balance
Standing IT Band stretch 2 X 30 sec alternately each side
Crossover in front of hip to stretch - arms straight over head and lean back to the side the crossover leg comes from keeping body in a straight sideway line
DO ALL 8 Drills - REST 5 Minutes
- Repeat so you have done complete Program 2 times and finish up with SET 3 (KORDS)