BASIC SKILLS MANUAL Speedskating :: Basic Skills :: 41&&%t#"4*$453"*()5"8":5&$)/*26& 77 #"4*$104*5*0/ t"OLMFTTUSBJHIUOPUDBSWJOHJOPSMFBOJOHPVU t4LBUFTTIPVMEFSXJEUIBQBSU t#MBEFTQBSBMMFMBOEQPJOUJOHTUSBJHIUBIFBE t,OFFTPWFSUPFT t-FHTCFOUBCPVU t&MCPXTPOLOFFTXJUIIBOETDMBTQFE t#BDLCFOUBUMFBTUJOBSFMBYFEQPTJUJPO t$FOUFSPGHSBWJUZPWFSNJEEMFPGCMBEF t)FBEBOEFZFTTUSBJHIUBIFBEMPPLJOHBUB QPJOUBCPVUGFFUJOGSPOU Basic Position – Side Basic Position – Front Basic Position – Arms on back *This is the basic building block which all speedskating skills are built upon. Try to focus on one or two points at a time while on the ice to avoid overwelming beginner skaters. DRILLS - BASIC POSITION t#BTJD1PTJUJPO4UBUJD4JUIBWFTLBUFS BTTVNF#BTJD1PTJUJPOBOEUIFONBLFDPSSFDUJPOT -JNJUUJNFPOUIJTESJMMBTJUDBOCFUPPEFNBOEJOH $PODFOUSBUFPOPOFNBJOQPJOUBUBUJNF t#BTJD1PTJUJPO(MJEFUBLFBGFXTUFQTBOE HMJEFEPXOUIFJDFJO#BTJD1PTJUJPO$IFDLGPSTLBUFT QBSBMMFMBOEBOLMFTBOELOFFTTUSBJHIU t#BTJD1PTJUJPO3PDLTUBSUXJUIUIF#BTJD 1PTJUJPO(MJEFUIFOIBWFUIFTLBUFSSPDLGPSXBSEBOE CBDLXBSEXJUIBMMPGUIFJSCPEZXFJHIU5IFHPBMJTUP mOEUIFNPTUTUBCMFQPXFSGVMQPTJUJPOGPSUIFTLBUFST DFOUFSPGHSBWJUZ 2 41&&%t#"4*$453"*()5"8":5&$)/*26&:: Basic Skills :: Speedskating 77 #"4*$104*5*0/PUSH TO SIDE t$PNQMFUFFYUFOTJPOPGUIFMFHEJSFDUMZUPUIFTJEF t#MBEFTQBSBMMFMBOEQPJOUJOHTUSBJHIUBIFBECFGPSFBOLMFFYUFOTJPO t/PTFLOFFBOEUPFPGTVQQPSUJOHMFHBMMJHOFE t/PXFJHIUPOFYUFOEFEMFH t(PPECBMBODFXJUITVQQPSUJOHMFHCFOUBCPVU t$FOUFSPGHSBWJUZEJSFDUMZPWFSUIFTVQQPSUJOHMFH Basic Position – Push to side Basic Position – Push to side Basic Position – Push to side DRILLS - PUSH TO SIDE t4USBJHIUBXBZ&YUFOTJPOBTTVNF#BTJD 1PTJUJPOXJUIPOFMFHFYUFOEFETUSBJHIUUPUIFTJEF8PSL POPOFNBKPSQPJOUBUBUJNF t4USBJHIUBXBZ&YUFOTJPOBOE-JGU BTTVNF4USBJHIUBXBZ&YUFOTJPOQPTJUJPOBOEIBWFUIF TLBUFSTMJGUFYUFOEFEMFHPGGUIFJDF4LBUFSXJMMCFBCMF UPMJGUUIFFYUFOEFEMFHXJUIPVUGBMMJOHUPUIFTJEF t4USBJHIUBXBZ&YUFOTJPOBOE(MJEF UBLFBGFXTUFQTBOEHMJEFPOnBUQBSUPGCMBEFJO#BTJD 1PTJUJPOXJUIPOFMFHFYUFOEFETUSBJHIUUPUIFTJEF t4USBJHIUBXBZ&YUFOTJPO(MJEF-JGU HMJEFPOnBUQBSUPGCMBEFJO#BTJD1PTJUJPOXJUIPOFMFH FYUFOEFETUSBJHIUUPUIFTJEF-JGUFYUFOEFEGPPULFFQJOHJU MPXUPUIFJDF 3 Speedskating :: Basic Skills :: 41&&%t#"4*$453"*()5"8":5&$)/*26& 77 #"4*$453"*()5"8":164) t"MMCPEZXFJHIUJTPOUIFQVTIJOHMFH t-FHTDPNFDMPTFUPHFUIFS t#PEZJTMFBOJOHJOUPUIFQVTIBTMFHTDPNFUPHFUIFS t1VTIJTEJSFDUMZUPUIFTJEFBOETIJGUTUIFDFOUFSPGHSBWJUZ t8FJHIUJTPOUIFQVTIJOHMFHVOUJMJUJTUSBOTGFSSFEUPUIFPUIFSMFHBUUIF FOEPGUIFQVTI All body weight is on the pushing leg DRILLS - 453"*()5"8":164) t1VTIUIF#PBSEToIPMEPOUPUIF t1PXFS4USBJHIUToTLBUFTUSBJHIUBXBZT IPDLFZCPBSETBOEQSBDUJDFMFBOJOHXJUIUIFJS TIPVMEFSTPOUIFCPBSET.BLFTVSFCPEZTUBZT QBSBMMFM t-PXBOE4MPXoTLBUFJOBi4wMJLF QBUUFSOTMPXMZJOBMPXQPTJUJPOUPFYBHFSBUF UIFGFFMJOHPGQSFTTVSFPOUIFQVTIJOHMFH FNQIBTJ[JOHUIFUJNJOHPGBMMPGUIFQPJOUTPGUIF QVTI Straigtaway push sequence 4 41&&%t#"4*$453"*()5"8":5&$)/*26&:: Basic Skills :: Speedskating 77 "3.48*/(4 t4XJOHTUSBJHIUCBDLBOEGPSUI t/PIJHIFSUIBOUIFTLBUFSTCBDLPOUIFCBDLTXJOH t%JSFDUMZJOGSPOUPGUIFOPTFJOGSPOU t3FMBYFECVUDPOUSPMMFE t4MJHIUCFOEJOFMCPXBUUIFGSPOU t4ZODISPOJ[FEXJUIQVTIFT Arm swings - side DRILLS - "3.48*/(4 t#BTJD1PTJUJPO"SN4XJOHTo BTTVNF#BTJD1PTJUJPOBOEUIFOTXJOHBSNT t#BTJD1PTJUJPO(MJEF8JUI "SN4XJOHToUBLFBGFXTUFQTHMJEF BOEBTTVNF#BTJD1PTJUJPOBOETXJOHBSNT Arm swings - front 5 Speedskating :: Basic Skills :: 41&&%t#"4*$453"*()5"8":5&$)/*26& 77 164)3&$07&3:-&( t3FMBYMFHBOEMFUJUTXJOH CFIJOEJOBDJSDVMBSNPUJPO t$POUJOVFDJSDVMBSNPUJPOUPESJWF LOFFCBDLUPTUBSUJOHQPTJUJPO t5FOEFODZJTGPSUIFTLBUFSTMFHT UPDPNFTUSBJHIUCBDLUPHFUIFS &NQIBTJ[FDSFBUJOHBDJSDMFXJUI LOFFBOEGPPUEVSJOHSFDPWFSZ DRILLS - 164)3&$07&3:-&( t)PMEUIF#PBSETGBDFUIFCPBSETJO t-PXBOE4MPXoTLBUFTUSBJHIUBXBZT CBTJDQPTJUJPOIPMEJOHPOXJUICPUIIBOET MPXBOETMPXFNQIBTJ[JOHSFDPWFSZTUSPLF 1SBDUJDFMFHSFDPWFSZXIJMFIPMEJOHPOGPSCBMBODF t#BTJD1PTJUJPO3FDPWFSZ(MJEFo QSBDUJDFFYUFOEJOHBOESFDPWFSJOHMFHXIJMFHMJEJOH JO#BTJD1PTJUJPO Push recovery leg - front and side 6 41&&%t#"4*$563/5&$)/*26&:: Basic Skills :: Speedskating 77 #"4*$563/104*5*0/ t4BNFBTCBTJDTUSBJHIUBXBZQPTJUJPOFYDFQUUIBUFOUJSFCPEZTIPVME MFBOJOUPXBSETUIFDFOUFSPGUIFUVSO t1SFTTVSFTIPVMECFPOUIFPVUTJEFFEHFPGUIFMFGUTLBUFBOEUIFJOTJEF FEHFPGUIFSJHIUTLBUF t)FBEBOETIPVMEFSTTIPVMEGPMMPXUIFMJOFPGUIFDPSOFS t/PTIPVMEFSSPUBUJPO Basic turn position DRILLS - #"4*$563/104*5*0/ t'PSNUIF$JSDMFo)BWFUIFTLBUFSTGPSNBMBSHF DJSDMFBOEBTTVNFUIF#BTJD1PTJUJPO t(MJEF"SPVOEUIF$JSDMFo5BLFBGFXTUFQT BOEHMJEFBSPVOEUIFDJSDMFJO#BTJD1PTJUJPO t"MUFSOBUF1SFTTVSFo(MJEFBSPVOEUIFDJSDMF JO#BTJD1PTJUJPOTMPXMZBMUFSOBUJOHCPEZXFJHIUBOE QSFTTVSFCFUXFFOCPUIMFHT t5JHIUFOUIF$JSDMFo"TUIFTLBUFSTJNQSPWF UJHIUFOUIFDJSDMFTPUIFTLBUFSTDBOFYQFSJFODFUIF GFFMJOHPGMFBOJOHJOUPUIFDPSOFS 7 Speedskating :: Basic Skills :: 41&&%t#"4*$563/5&$)/*26& 77 #"4*$PUSH TO SIDE */563/ t4BNFQSJODJQMFBTUIFTUSBJHIUBXBZTUSJEF FYDFQUGPSTMJHIUJOTJEFMFBOPGUIFCPEZ t1SFTTVSFTIPVMECFPOUIFPVUTJEFFEHFPG UIFMFGUTLBUFBOEUIFJOTJEFFEHFPGUIF SJHIUTLBUF t"MMCPEZXFJHIUTIPVMECFPOUIF TVQQPSUJOHMFH DRILLS - 164)504*%&*/563/ t3JHIU-FH&YUFOTJPOJOUIF5VSOo 'PSNBDJSDMFBOEIBWFUIFTLBUFSTmSTUBTTVNFUIF #BTJD5VSO1PTJUJPO5IFOIBWFUIFNFYUFOEUIFJS SJHIUMFHGVMMZUPUIFTJEFLFFQJOHUIFJSOPTFLOFF BOEUPFJOBMJHONFOUPWFSUIFMFGUMFHBTUIFZHMJEF BSPVOEUIFDJSDMF t-FGU-FH&YUFOTJPOJOUIF5VSOo $SPTTSJHIUMFHPWFSMFGUMFH)PMEBOEHMJEFXJUI MFGUMFHFYUFOEFEBOEOPTFLOFFBOEUPFJO BMJHONFOUPWFSUIFSJHIUMFH#MBEFTTIPVMECF QBSBMMFMBTUIFTLBUFSHMJEFTBSPVOEUIFDJSDMF t5JHIUFOUIF$JSDMF"TUIFTLBUFST JNQSPWFUJHIUFOUIFDJSDMFTPUIFTLBUFSTDBO FYQFSJFODFUIFGFFMJOHPGMFBOJOHJOUPUIFDPSOFS Push to side in turn 8 41&&%t#"4*$563/5&$)/*26&:: Basic Skills :: Speedskating 77 45"35$0.."/%4 t4LBUFSTBQQSPBDIUIFMJOFCFHJOOJOH CFIJOE1SFTUBSUMJOFXIFOUIFTUBSUFSCMPXT IJTXIJTUMF ti(PUPUIF4UBSUwoPOUIJTDPNNBOE UIFTUBSUFSBTLTTLBUFSTUPTUFQVQUPUIF TUBSUJOHMJOF ti3FBEZwoPOUIJTDPNNBOEUIFTUBSUFS BTLTUIFTLBUFSTUPUBLFUIFJSSFBEZQPTJUJPO BUUIFTUBSUJOHMJOFUPXBJUGPSUIFHVO ti#BOHwoUIFTUBSUFSTIPPUTUIFHVOBOE UIFTLBUFSTBSFPGG t5IFSBDFXJMMOPUCFHJOVOUJMBMMUIFTLBUFST BSFTUJMMJOUIFJSSFBEZQPTJUJPOXJUIUIFJS CMBEFTDPNQMFUFMZCFIJOEUIFTUBSUJOHMJOF ti'BMTF4UBSUwoTLBUFSTBSFBMMPXFEPOF GBMTFTUBSUCFGPSFCFJOHEJTRVBMJmFE" i'BMTF4UBSUwDPVMESFTVMUGSPNTUBSUJOH CFGPSFUIFHVOTUFQQJOHPWFSUIFMJOF BSSJWJOHMBUFGPSBSBDFPSOPUGPMMPXJOH UIFTUBSUFSTDPNNBOET Approaching the line “Go to the start” “Bang!” 9 “Ready” Speedskating :: Basic Skills :: 41&&%t#"4*$45"355&$)/*26& 77 #"4*$45"35104*5*0/ ti(PUPUIFTUBSUwo TLBUFSTBQQSPBDIUIFMJOF XJUIUIFJSGFFUTIPVMEFS XJEUIBQBSUBOEUIFJS CPEZBUBEFHSFF BOHMFJOSFMBUJPOUPUIF TUBSUJOHMJOF ti3FBEZwoTLBUFST BTTVNFUIF3FBEZ 1PTJUJPO o,OFFTCFOU EFHSFFT o#BDLCFOUBCPVU EFHSFFT o-FBEJOHBSNJOGSPOU BOECFOUBUUIFFMCPX o5SBJMJOHBSNMPPTFMZ FYUFOEFECFIJOE o8FJHIUEJTUSJCVUFETP UIBUTMJHIUMZNPSF XFJHIUJTPOUIFGSPOU GPPU o&ZFTEJSFDUFEGPSXBSE o4LBUFSTIPVMECFJO BTUBCMFBUIMFUJD QPTJUJPOSFBEZUPTQSJOH Ready position 10 41&&%t#"4*$45"355&$)/*26&:: Basic Skills :: Speedskating 77 #"4*$45"35104*5*0/DPOUJOVFE ti#BOHwoTLBUFSTUBLFPGGGSPNUIFMJOF – First step %SJWFPGGCBDLGPPU 'SPOUGPPUSBJTFEBOEQMBDFE EFHSFFTGSPNUIFTUBSUJOHMJOF o5IFmSTUTUFQTPGGUIFMJOFBSFRVJDL BOEQPXFSGVM o.BJOMZQVTIJOHCBDLXJUIGSPOUGPPU QMBDFEBUBEFHSFFBOHMF First step - front view First step - side view Second step - front view Second step - side view 11 www.usspeedskating.org For more information contact: Chris Weaver, Sports Development & Event Coordinator [email protected]
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