Endurance

Drop sets

Split into two groups fast and fastest. Whilst one group sprints laps the other

group completes exercise in middle.

- sprint 5 laps (wrong direction) - crunches

- sprint 4 laps (wrong direction) - mini squats

- sprint 3 laps (wrong direction) - push ups (full)

- sprint 2 laps (wrong direction) - side plank left

- rest 30 - 60 secs

- sprint 5 laps - lateral crunches

- sprint 4 laps - push ups (knees)

- sprint 3 laps - deep squats

- sprint 2 laps - side plank right

technically this shouldn't take more than 5 minutes

Get down and get up again!

- 2 mins skating in correct direction, on whistle 180 knee fall, skate in opposite

direction, repeat

- 2 mins skating in correct direction, on whistle all fours fall, recover to sprint in

3 secs

HIIT Pyramid (10 mins)

 1 min sprint skate  30 secs sit ups

 1.5 min sprint skate  30 sec push ups

 2 min sprint skate  30 sec sit ups

 1.5 min sprint skate  30 sec squats

 1 min sprint skate

Suitable for: All levels

Tony Muse’s infamous House of Pain drill. Great for team building. “You gotta fight for it”

Setup:

Group is split in half. The half that remains in the centre squats. Meanwhile, the other half will skate three laps. The squatting group can only leave to skate themselves when the very last skater has taken their squat position. They return and get back to squatting.

Redo two laps, and then one.

End of the drill.

Coaching points:

Skate swift laps so people aren't squatting for too long.

Stop with precision.

Squat properly so the other group can get released.

Control these edges best you can through burning legs. Because you are responsible for their burn, too.

Example (5 minutes)

• Skaters - own your track space. Faster skaters please don’t cut in too close when over/or undertaking and communicate with the other skaters. It’s not up to people to move out of the way - it’s for faster skaters to work out how to overtake or undertake safely and with space. Opportunity to work on acceleration.

• Split participants into two groups - one groups skates while the other does an exercise then switch.

• 15 secs skating / burpees

• 20 secs skating / plank

• 30 secs skating / squats

• 40 minute skating / situps

• 30 secs skating / squats

• 20 secs skating / plank

• 15 secs skating / burpees

• Split skaters into evenly matched packs

• Two packs of skaters line up - one pack on each straight

• Whistle goes and each pack skates together to catch the other pack.

• Skaters continue for a maximum of 5 mins

Teaching points

• Packs must stay together, no-one gets left behind

• Communication is key

• Stronger skaters can help skaters who aren't as fast by pushing, whipping or encouraging them to use the inside line

Objective: Skaters will improve endurance and get more comfortable with contact

Action:

Skaters make groups of 4, then form a train by holding on to the hips of the person in front of them.

They will then skate around the track/hall (depending on size, 2-3 rounds per person).

Start by pushing: the person in the back pushes the train. After their 2-3 laps they skate up to the front and the "new" person in the back starts pushing, until everyone has had their turn.

Then switch to pulling: the person in the front pull the train. After their 2-3 laps they fall back and latch onto the back of the train, and the "new" person in the front starts pulling, until everyone has had their turn.

Check For Learning:

Skaters should be stable, fast, and be able to take the turns efficiently without being swung to the side

Action:

- All skaters get on track in pack. If there are let's say more than 40 skaters at training, two packs work better.

- On the whistle the skater furthest in the back of the back to jam for one minute. If they get out quickly they can quickly skate around or jam the other packs.

- if the minute is done, the next skater on the back of the pack to jam for one minute.

- The jammer who just jammed to skater fast around the outside for one minute. After that this skater can sit out for one minute before they join the pack again.

- This drill continues until all who wanted to jam have jammed. Usually its all skaters.

Check For Learning:

Blocking the jammer nicely without creating chaos by falling. Also, communication and tight pack is good.

"This is a pace line of sorts. (Shocking, I know.) Everybody starts in a pack and each skater is assigned to a team. The size of the wall can vary depending on how many skaters you have, but aim for 3-4 blockers per team. If you’re fancy, you can require them to wear matching jerseys, but I like the additional awareness built when skaters simply have to remember who is on their team.

Get the pack skating at a medium pace. Then call out each individual team (by color or number or mystical beast or whatever you want to use) and that wall has to race to the front of the pack, put on the brakes — together — and bring the pack to a stop. Once the pack is fully stopped the team then has to race all the way around the track to the back of the pack again.

The faster pack speed everyone else uses, the more endurance you can build with this drill. To more closely mimic game play, mix up your pack so the walls aren’t constantly right next to each other.

This drill can also be slowed down used as a drill where the walls ARE in a paceline and the wall has to break apart, run up the in or out, meet in the front, and plow the wall to a stop. When you slow it down, it forces the lines to really think about who should be where in the wall to make it the most efficient."

Objective: Players will perform a high intensity jamming + blocking anaerobic workout

Suitable for: Levels 2/3

Drill

In this simple but challenging exercise, the coach will use a tabata timing method to time players working in groups of 3/2 blockers and 1 jammer.

Tabata timing is 20 seconds work to 10 seconds rest for a total of 4 minutes.

For the 20 seconds work, the jammer works the wall constantly - if they get thru, they immediately turn around and start working it the other way. There should be no stops in that 20 seconds - keep that work rate high.

This work rate pushes the body to burn all of its aerobic resources and work anaerobically. It's a very tough 4 minutes when performed correctly.

The coach should time this, blowing a whistle for each interval.

Some notes on blowing the whistle: warn the players when work is about to start - I usually count down from 3 - 2- 1 - Go! This will ensure they start on time

Do NOT warn them that play is about to finish. Players will naturally relax when they hear the signal that time is nearly up, and we want them to be working for the full 20 seconds