Speed Skating Plyometrics for Power and Speed

Speed skaters and inline skaters have more than one thing in common, but the most troubling is probably the weather.

Olympic speed skaterWhile speed skaters have the luxury of indoor ice rinks throughout the year on which to train, inline skaters have to adapt their training in the wintertime, unless they’re lucky enough to live in a sunny clime.

Despite these challenges, skaters in general need to spend at least one day a week working on building strength and muscle for speed and power. You will also want to focus on bringing your non-lead leg up to speed [no pun intended] to avoid overtraining and injury.

All you need for this set of killer plyometric exercises are steps and stairs.

Let’s get started:

Power Jumps

You will need a box or something you can jump over that stands anywhere from 8 to 32 inches, depending on your fitness level. Standing tall, with feet together on one side of the object, leap over the box and then back to the other side as soon as you land. Do not rest or bounce between jumps.

Repeat for 3 sets of 12 to 20 jumps.

The Groucho Marx Walk

Assuming the skating position, walk forward in a very low position, so that your back knee almost touches the ground – something like a walking lunge.

Repeat this exercise for 1 to 2 minutes.


With feet together, stand at the bottom of the stairs and assume the skating position. Jump up as many steps as you can, first to the right, then to the left, so you’re zig-zagging your way up. Do not rest in between landing and zig-zagging to the other side. The movement should be fluid and constant. You can just as easily perform this exercise outside at the bottom of a hill. With each set, challenge yourself to jump farther.

Repeat for 3 sets of 10 jumps.

Alternating Hops

Standing sideways to a step, place your left foot on the step and the right foot on the ground. You can also use a flight of stairs. Hop up, so all your weight is on your left foot, hop again and repeat for 40 reps. Turn around, so you’re facing in the opposite direction to work the other leg. Again, use a 2:1 ratio to do twice as many reps on your non-lead leg.

Repeat for 3 sets on each side for 40 to 100 reps.


Starting at the top of the stairs, stand sideways to the stairs, lower yourself down into the skating position and jump down to the next step, bounce, then jump down to the next step. Go back to the beginning and switch sides, so you’re facing in the opposite direction that you started in and you’re working the opposite leg. The trick here is to keep the movement tight – it’s more of a drop than it is a jump. Work with a 2:1 ratio, doing twice as many reps on your non-lead leg.

Repeat for 4 sets of 20-30 steps.

Make sure you stretch well before and after these exercises and take whatever precautions you need to protect your joints.

Originally published @ FITLODE.COM

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