MSSC DRYLAND DRILLS1


To view the mpg movies you will need QuickTime a free video plugin.	Dryland Workout consists of 4 parts: Running Warm-up: Moderate jogging with varied arm and leg movements. Static Drills: Stretching plus low and high impact dryskate drills. Jumping Workout: Jumping, running, and low walk drills. Cool Down: Returning to a normal heartrate.	WARNING - SAFETY & HEALTH RECOMMONDATION Do not attempt the Dryland Workout exercises shown in the slideshow or videos without prior approval from a health official. Individuals who participate in the Dryland Workout should be in good physical health and currently be a member of the MIDLAND SPEEDSKATING CLUB on-ice program. The MSSC and/or its coaches, administrators, volunteers, or host facilities are not responsible for injuries or accidents that may result due to Dryland exercises. As always whenever starting a new program begin slowly and gradually build intensity over time.

To view the mpg movies you will need QuickTime a free video plugin.

Dryland Workout consists of 4 parts:

Running Warm-up: Moderate jogging with varied arm and leg movements.
Static Drills: Stretching plus low and high impact dryskate drills.
Jumping Workout: Jumping, running, and
low walk drills.
Cool Down: Returning to a normal heartrate.

WARNING - SAFETY & HEALTH RECOMMONDATION

Do not attempt the Dryland Workout exercises shown in the slideshow or videos without prior approval from a health official. Individuals who participate in the Dryland Workout should be in good physical health and currently be a member of the MIDLAND SPEEDSKATING CLUB on-ice program. The MSSC and/or its coaches, administrators, volunteers, or host facilities are not responsible for injuries or accidents that may result due to Dryland exercises. As always whenever starting a new program begin slowly and gradually build intensity over time.


HOW TO USE THIS SITE: Click on the colored buttons below to view movies of the MSSC Dryland Drills. The movies are 4 to 8 MB and may take up to a minute to open depending on your internet connection speed.

	Running Warm-Up Drills - estimated time 10:00 minutes Beginning with a moderate slow jog, do two laps, then jog from one corner to the diagonal corner of the gym in order to reverse direction. Jog two more laps. Then add the following in order: click on the color button or description to view movie of drill. 2 laps - long side-jumping jog 2 laps - high side-kicking jog 2 laps - arm swing jog 2 laps - twisting at waist walking jog: see photo at left. 2 laps - skipping jog 2 laps - lateral twist-stepping jog

	Static Workout Drills - estimated time 25:00 minutes Begin with stretching exercises for the legs and torso. Jog 1 lap after high impact drills. Then add the following: click on the color button or description to view movie of drill. stretches in skating position arm swing with deep knee bends: Repeat 2x: 00:30 + 00:45 single leg deep knee bends on balance beam low impact sidekicking: Repeat 2x: 00:30 + 00:45 high impact sidekicking: Repeat 2x: 00:30 + 00:45 high impact lateral kickbacks: Repeat 2x: 00:30 + 00:45 low impact forward and backward kicking: Repeat 2x: 00:30 + 00:45 high impact forward and backward kicking: Repeat 2x: 00:30 + 00:45 high impact dryskating: Repeat 1x: 01:00

	Jumping Workout Drills - estimated time 25:00 minutes Begin at one end of the gym. All drills are down and back, or side to side, twice with a small rest between drills. click on the color button or description to view movie of drill. big skip, single leg jump: Repeat 2x big skip, double leg jump : Repeat 2x low walking: Repeat 2x lateral jumping : Repeat 2x sprint relay race: Repeat 2x Click here to Cool Down the Gary Way!