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Roller skating · Intermediate · i3

Speed and endurance laps

Park or court 15 min 1 player Hall or court

Ready when: Backward and crossovers (i1) done.

Start a session

What you are learning

Skating faster with long side pushes and long glides, and skating steadily for 10 minutes. Speed skaters win with a long, smooth stride, not quick little steps.

Words on this card Glide, Stride, Loop
Glide
Rolling along without pushing.
Stride
Pushing one skate out to the side to move forward.
Loop
The circuit skated round; a rink is a hall or court made for skating.

Set up

A timed lap; a stopwatch.

Weather: dry ground

The base setup for roller skating

Show it first for the one teaching

  1. Bend the knees, push long and hard to the side, and glide as far as you can.
  2. Swing the arms side to side in time with the pushes.
  3. Skate one lap at an easy pace to learn the line round the loop.

Your part while they practise

Time the laps; do not compare children.

Step by step

  1. 3 timed laps with full rest between.
  2. Then a steady skate of 10 minutes.

How much: 3 laps and a 10-minute skate 15 min a session once a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Beat your time

Each timed lap faster than last week's best scores.

Who plays: each skater against their own best.

How to play, turn by turn
Turns
  1. Write down last week's best lap time
  2. Skate 3 timed laps with full rest between
  3. Compare each with last week's best
Fair play
A grown-up skates one extra lap.
Points
1 point for each lap faster than last week's best.
Fouls
That lap does not count
  • Cutting inside the cones
  • Skating the wrong way round
  • A start before "go"
Winning
Beat your best.
Stars
  1. 1 points for 1 star
  2. 2 points for 2 stars
  3. 3 points for 3 stars

Easier or harder

Easier

A shorter lap.

Harder

A longer skate.

What you will see, and what to say

  • the stride is short Push to the side, long glideFewer, longer pushes.
  • the breathing is fast Slow down, find a rhythmSteady pushes, steady breaths.

Self-check

3

A best lap faster than the week before, 3 weeks in a row.

Stop and get a coach when

Dizziness or pain.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains speed, aerobic fitness.

awiseathlete.com/sports/roller-skating/roller-skating-i3