Training

 

 

AWG 2012 Training information:

Training programs for off-season will be posted here.

Training log (.xls)

May 30 program (pdf)

June 6 program (pdf)

June 13 program (pdf)

Strength Programs 1-5 (PDF)

 

 

Stretching Exercises (download in word format)

2010 AWG Strength exercises (download in word format)

Stretching Exercises for Speed Skaters

Hold each of the stretching exercises outlined below for 20-30 seconds and repeat 2-3 times on each side.

 

      Seated Hip External Rotation (glut med, piriformis)

  • Push crossed knee down toward the floor and hold.
  • Lean forward from the waist keeping the head up and the back straight.

Seated Glut Stretch (glut max, piriformis)

  • Pull knee of crossed leg across body toward the opposite shoulder.

Half Kneel Hip Flexor Stretch (psoas, rectus femoris)

  • Without lunging forward, squeeze buttock of back leg to tip pelvis backward. 
  • Stretch should be felt across front of hip of back leg.

Half Kneel Quadriceps Stretch (rectus femoris, psoas)

  • Without lunging forward, squeeze buttock of back leg to tip pelvis backward.  Then, draw foot of back leg up toward buttock. 
  • Stretch should be felt across front of hip and thigh of back leg.

Seated Hamstring Stretch (hamstrings)

  • Relax knee of extended leg and draw toes up toward ceiling.
  • Lean forward from the waist keeping the head up and the back straight.

Side Stride Hip Adductor Stretch (adductors)

  • Take a wide straddle step the shift weight over one leg, keeping trailing leg straight.
  • Toes should point forward on both feet.

Active Cat (back extensors, spinal mobility)

    • As you exhale, tuck chin to chest and arch back up, squeezing buttocks to tip pelvis posteriorly.
    • As you inhale, look up toward ceiling dropping belly button to floor and sticking buttocks out, tipping pelvis anteriorly.
    • Alternate between positions with breathing repeating 8-10 times.

Ballerina Stretch (quadratus lumborum, obliques, psoas)

  • Placing one hand on wall, reach up and over head tipping toward the wall with the opposite arm (while pushing pelvis away from wall).  Then, draw leg farthest away from wall behind the trunk extending the hip.
  • Stretch should be felt along side of trunk and at front of hip farthest away from the wall.

Iliotibial Band Rolling

    • Drag body over foam roller allowing roller to roll between side of hip and knee.