The best skaters don't just train on wheels — they build the strength, balance and flexibility they need off the skates. These dryland exercises are safe and effective for young athletes aged 7–16.

Why Dryland Training Matters

Inline speed skating demands a deep, low body position for extended periods. Without adequate leg and core strength, young skaters fatigue quickly, lose form and risk injury. Dryland work builds:

  • Single-leg balance — critical for the push-and-glide stroke
  • Quadricep and glute endurance — sustaining the low skating position
  • Core stability — keeping the torso still while the legs work
  • Ankle mobility — managing lateral forces in corners

Warm-Up (5 minutes)

  1. Jogging in place: 60 seconds
  2. Leg swings (front-back): 10 each leg
  3. Leg swings (side-to-side): 10 each leg
  4. Hip circles: 10 each direction
  5. Ankle rolls: 10 each foot

Core Exercises (10 minutes)

1. Skater Squats (Lateral Bounds)

Jump laterally from one foot to the other, landing softly on a bent knee. Mimic the skating stride. 3 sets × 10 each side.

2. Wall Sit (Skating Position Hold)

Slide your back down a wall until thighs are parallel to the ground. Keep feet hip-width apart and hold. 3 sets × 30–45 seconds.

3. Single-Leg Romanian Deadlift

Stand on one leg, hinge at the hip and lower your torso while extending the other leg behind you. No weight needed for younger athletes. 3 sets × 8 each side.

4. Plank Hold

Standard forearm plank, body in a straight line. Builds the core stiffness needed to maintain an aerodynamic tuck. 3 sets × 30–60 seconds.

5. Lateral Band Walks (if resistance band available)

Place a mini band above the knees. Squat slightly and step sideways, keeping tension in the band. 3 sets × 12 steps each direction.

Cool-Down (5 minutes)

  • Quad stretch (hold 30 seconds each leg)
  • Hamstring stretch (seated reach, 30 seconds)
  • Calf stretch against a wall (30 seconds each)
  • Hip flexor stretch / low lunge (30 seconds each)
Frequency: 2–3 dryland sessions per week, on days between skating sessions, is ideal. Never do intense dryland work the day before a competition.

Progression

As the skater gets stronger, increase hold times, add light dumbbells (for deadlifts and squats) or progress from bilateral (two-leg) to unilateral (single-leg) variations. A qualified skating coach can tailor the programme to each athlete's needs.

Want to ensure your training stays injury-free? Read our guide on Safety Gear and Injury Prevention.