Slideboard Workout

There are very few things where I will guarantee success but faithfully doing this slide board program over the summer using proper technique will make you the best skater in your division next year…guaranteed!

SLIDE BOARD WORKOUTS FROM OLYMPIAN NANCY SWIDER-PELTZ

MATERIALS NEEDED:

  1. SLIDE BOARD (IF YOU DON’T HAVE ONE CONTACT MAD MARK FOR INSTRUCTIONS ON HOW TO MAKE ONE FOR UNDER $100)
  2. STOP WATCH OR CLOCK IN SIGHT, WITH SWEEP HAND FOR SECONDS
  3. LARGE MIRROR TO OBSERVE YOURSELF ON BOARD

*THESE WORKOUTS ON PAPER LOOK PRETTY EASY.  THEY ARE NOT.  THEY ARE REALLY HARD AND IT TAKES SOMEONE DEDICATED AND COMMITTED TO DO THEM ALL SUMMER LONG.  YOU ARE YOUR OWN COACH.  BE AS HARD OR AS EASY ON YOURSELF AS IT TAKES TO PROPERLY COMPLETE THE WORKOUT.

SLIDE BOARD–BEGINNER

**DO ONE OF THE WORKOUTS BELOW EACH DAY

1)  5 MINUTES WARM UP THEN TAKE 3-5 MIN. REST
4 SETS OF ON MINUTE ON THE BOARD AND 30 SECONDS OFF AT A “GOOD” PACE THEN 3 MINS REST
4 SETS OF 30 SECONDS ON AND 30 SECONDS OFF AT A FASTER PACE THEN REST 3 MINS
4 SETS OF 15 SECONDS ON AND 15 OFF AT FAST PACE AND 3 MINS REST
JOG OR A SLIDE BOARD COOL DOWN AT FAIR PACE

2)  USE THE FIRST SET AS YOUR WARM UP
3 SETS OF 2 MINS ON AND 30 SECONDS OFF AT MEDIUM PACE AND REST FOR 2 MINS
3 SETS OF 1.5 MINS ON AND 1 MIN OFF AT FASTER PACE AND REST 2 MINS
3 SETS OF 45 SECONDS ON AND 15 SECONDS OFF AT FAST PACE AND 2 MIN REST
JOG OR SLIDE BOARD COOL DOWN FOR 5 MINS

3)  5 MIN WARM UP AND 3-5 MIN REST
3 SETS OF 1 MINUTE ON AND 15 SECONDS OFF (INCREASE SPEED AND NO REST BETWEEN SETS)
3 SETS OF 1 MINUTE ON AND 1.5 MINS OFF
3 SETS OF I MIN ON AND 45 SECONDS OFF
2 SETS OF 1 MIN ON AND ONE MIN OFF
2 SETS OF 1 MIN ON AND TWO MINS OFF
JOG OR A SLIDE BOARD COOL DOWN FOR 5 MINS

4)  5 MINS WARM UP AND 3-5 MINS REST
2 SETS OF 2 MINS ON AND 15 SECONDS OFF (INCREASE YOUR SPEED IN EACH NEW SET AND NO REST BETWEEN SETS)
2 SETS OF 2 MINS ON AND 30 SECONDS OFF
2 SETS OF 2 MINS ON AND 45 SECONDS OFF
2 SETS OF 2 MINS ON AND 1-2 MINS OFF
JOG OR EASY SLIDE BOARD COOL DOWN

5)  2 SETS OF 8-10 MINS WITH A 5 MINUTE REST IN BETWEEN

**************************************************************************************************************************                   SLIDE BOARD–ADVANCED

**DO TWO OF THE WORKOUTS BELOW EACH DAY

1)  5 MINS WARM UP AT MILD PACE AND 3-5 MORE MINS AT SLIGHTLY FASTER PACE
8 SETS OF 1 MIN ON AND 30 SECONDS OFF AT GOOD PACE AND REST FOR 3-5 MINS
8 SETS OF 30 SECONDS ON AND 30 SECONDS OFF AT A FASTER PACE–REST 3-5 MINS
8 SETS OF 15 SECONDS ON AND 15 SECONDS OFF AT FAST PACE
JOG COOL DOWN OR EASY SLIDE BOARD FOR 6-10 MINS

2)  USE THE FIRS SET AS A WARM UP
5 SETS OF 2 MINS ON AND 30 SECONDS OFF AND MODEST PACE THEN REST 2 MINS
5 SETS OF 1.5 MINS ON AND 1 MIN OFF AT A FASTER PACE THEN REST 2 MINS
5 SETS OF 45 SECONDS ON AND 1 MIN AND 15 SECONDS OFF AT FAST PACE AND THEN REST 2 MINS
SLIDE BOARD OR JOG COOL DOWN FOR 5-10 MINS

3)  5 MINS WARM UP AND 3-5 MINS REST
6 SETS OF ONE MIN ON AND 15 SECS OFF (INCREASE SPEED EACH SET WITH NO REST BETWEEN)
5 SETS OF ONE MIN ON AND 30 SECONDS OFF
4 SETS OF ONE MIN ON AND 45 SECONDS OFF
3 SETS OF ONE MIN ON AND 1 MIN OFF
5 SETS OF ONE MIN ON AND 2 MINS OFF
5-10 MINS COOL DOWN JOG OR EASY SLIDE BOARD
4)  5 MINS WARM UP AND 3-5 MINS REST
3 SETS OF 2 MINS ON AND 15 SECONDS OFF (INCREASE SPEED WITH EACH SET AND NO REST IN BETWEEN)
3 SETS OF 2 MINS ON AND 30 SECONDS OFF
3 SETS OF 2 MINS ON AND 45 SECONDS OFF
3 SETS OF 2 MINS ON AND 1 MIN OFF
5-10 MINS COOL DOWN JOG OR EASY SLIDE BOARD

5)  2 SETS OF 10-15 MINS ON WITH 5-10 MIN REST BETWEEN