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Saturday, October 4, 2008

Skimboard Training - Speed Endurance

Speed endurance will help you to maintain a higher intensity, for longer periods of time. Any athlete that is required to repeat high intensity sprints in quick succession, with minimal rest periods in between, can benefit from this type of training. This is exactly what happens in skimboarding. A high intensity sprint repeated over and over again. It is important that you can maintain your speed throughout your skim session. Without it your rides will not be as long, your ollies won’t be as high, and you will not get the kind of pop that is required for many tricks.

Here are several exercises designed to help increase your speed endurance.

High Intensity Shuttle Run
Mark out 30 yards on grass or a running track. Place a cone at the start and at 5 yard intervals (7 cones in total). Sprint from the starting cone to 5 yard cone and back. Without sopping, turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.

Pace out 50 yards placing a cone at the start and then at 10 yards intervals (6 cones in total). Starting at the first cone sprint all out for 10 yards and walk the remaining 40 yards. Turn and sprint 20 yards and walk for 30 yards. Turn and sprint 30 yards and walk for 20 yards. Turn and sprint 40 yards and walk for 10 yards. Finally...turn and sprint 50 yards and then turn and sprint 50 yards again back to the start. This is classed as one set. Rest for 90 seconds and repeat for a total of 4 sets.
Rest for a full 3 minutes and do another 4 sets.

Mark out a distance of 100 yards. From the start gradually accelerate to reach full speed at about 60 yards. Sprint all out for the final 40 yards. Slow down gradually, turn and repeat. Continue for 2 minutes and then rest for 2 minutes.
This is one set. Repeat for a total of 6 sets.

Hollow sprint
Mark out approximately 30 yard intervals. Sprint 30 yards, jog 30 yards, sprint 30 yards and jog 30 yards. Continue alternating jogging and sprinting for 2 minutes, then rest for 2 minutes.
This is one set. Try to complete a total of 6 sets.

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