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Quad Speed Discussions about speed skating in quad roller skates.

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Old January 21st, 2013, 07:39 PM   #1
s.wiitooth
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Default Best "low" (90 degree knee bend) drills?

Hi all,

I coach girls roller derby, in addition to have problems with knee bend (and the skate position myself (http://skatemanipulation.com/?p=14), I really haven't found any drills that work on this?

I can't get into it off skates which I'm assuming is because of flexibility (I've been working on stretching my Hamstrings, Dorsiflexion, and TFL lately, it's been slowly chipping away at it...by slowly I mean +3 months). Some girls can't do it because of balance, and some can do it, just don't.

I've been having them do a lot of low walks and stuff like this (except while on skates because track time is $) http://www.youtube.com/watch?v=pz77TaXbHJs

I've also recently been doing the fist on your chin skating a lot for squats and scooters and such.

Is this the right path and it just will take a long time (+4 months) or is there a better/faster way?

Is there any sort of troubleshooting process?
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Old January 22nd, 2013, 01:48 PM   #2
ursle
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http://www.ems.com/product/index.jsp...FQSg4Aod5icA1Q

This sucker will loosen you up with daily use, might take a few weeks but flexibility is the key to suppleness, I've tried other foam rollers and they squish out after a short period, this sucker is solid, no squish and no foam interior to just disintegrate, it's an alloy tube with eva foam"or something" around it, comes in a short and long version, I got the long, I like to roll my backbone also, skating in a crouched position is all about flexibility, this sucker will work every leg muscle, including lower legs, might be painful at first, well worth the money, imho,ymmv
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Old January 22nd, 2013, 03:55 PM   #3
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Getting into a low skaters position starts with the ANKLES having to bend adequately.

It all starts at the ankles, and if they are not bending to the proper and sufficient angle, this prevents the rest of the joints from being angled properly, which then messes with your balance too, forcing you out of optimum position.

Do slow circle crossover drills, while h0lding an 8-foot 1-by-2 wood piece horizontally for everyone to skate under. Then work the stick progressively down lower, and keep telling them to stop bobbing down and back up just to get under the stick, which always happens.

-Armadillo
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Old January 22nd, 2013, 06:53 PM   #4
s.wiitooth
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Yup dillo, my ankles are so ridiculously inflexible my massage therapist makes fun of me. I think that's really the prime suspect in my personal struggle for the knee bend because I can go down that far but my heels pop off the ground and when I set them down I tip backwards.
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Old January 22nd, 2013, 07:37 PM   #5
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Quote:
Originally Posted by s.wiitooth View Post
Yup dillo, my ankles are so ridiculously inflexible my massage therapist makes fun of me. I think that's really the prime suspect in my personal struggle for the knee bend because I can go down that far but my heels pop off the ground and when I set them down I tip backwards.
I also have this issue from getting burned at age five and having scarred ankle skin, which does not stretch much.

How I work them is to put one leg out to side and bend other one as low as possible, trying to pull my knee to my chest and without letting the bent leg heel come up off the floor.

Stay down there on the one leg pulled up as long as you can, then switch legs. It's tough and it takes time, but it gradually will loosen up your ankle's front-to-back flex range.

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Old January 23rd, 2013, 07:18 AM   #6
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Quote:
Originally Posted by s.wiitooth View Post
Yup dillo, my ankles are so ridiculously inflexible my massage therapist makes fun of me. I think that's really the prime suspect in my personal struggle for the knee bend because I can go down that far but my heels pop off the ground and when I set them down I tip backwards.
gastroc stretches, one of the biggest muscle groups that cause people to have inflexible ankles and in the long run can cause foot deformitites due to their power. So get them bendy.

http://www.topendsports.com/medicine...lf-gastroc.htm
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