FULL 45MIN SKATEBOARDING WORKOUT (FOR ALL LEVELS!)
CATEGORY
TRAINING
LENGTH
10 min read/ 7 min video
A 45minute follow along workout for skaters that are new to training. That DOESN'T necessarily mean a beginner skater - this can be suitable even if you're an advanced skater but haven't trained before.
TRAINING SESSION DETAILS
In this skateboarding focused workout we're going to be targeting mobility, stability and strength at all the key joints throughout the body.
I'll take you through different exercises for the ankles, knees, hips and back, to start building resilience that will prepare you to better handle the movements and forces you're exposed to when you skate.
This can be done from anywhere in the world with minimal equipment. You just need a few metres squared, something to jump on top of, and a dumbell. If you don't have weights you can use an 8L / 2gallon water bottle, which weighs about 8kg.
Note: This workout is just a single session from a full program. If you're looking to get serious with training or a more personalised approach, then click here to book in a free call to see how I might be able to help you out.
THE EXERCISES
Check the table below for a full list of all of the exercises included in this workout.
EXERCISE | NOTES | SETS | REPS | RPE | |
WU | Ankle Rocker | Sink into the front hip to target the hip mobility at the same time | 2 | 10 | |
WU | World’s Greatest Stretch | 2 | 5 | ||
WU | SL Alternating Reach | Use a wall to support yourself | 2 | 5 | |
WU | Random Plyos | 2 | 20 secs | ||
A1 | SL Stand Variation | If you’re 100% stable, add in head turns or close eyes or both | 3 | 20 secs | |
A2 | Box Jump + Depth Drop | 3 | 5 | ||
B1 | Split Squat | Option to add weight to hit RPE | 2-3 | 8-12 | 7-8 |
B2 | Knee Supported One Arm Row | Use a 6-8L water bottle if you don’t have weights | 2-3 | 8-12 | 7-8 |
C1 | Hamstring Rollout | 2-3 | 6-8 | 7-8 | |
C2 | Push Up | Go knee supported if necessary to hit RPE within rep range | 2-3 | 8-12 | 7-8 |
D1 | Calf Raise 2 Up 1 Down | Option to add weight to hit RPE | 2-3 | 12-15 | 7-8 |
D2 | Side Plank | 2-3 | 20-45 secs | 7-8 | |
CD | Slow Breathing | Exhales twice as long as inhales | 5 mins |
