July/August 2003

Basic Skating Skills Part III
Exercise #1 - The Snowplow

Last time, we looked at the basics of forward and backward skating, focusing on body position and weight distribution.  Recall that your weight is always centered over your skates and biased in the direction of travel.  That means, if you are skating forward, you are leaning slightly forward.  The converse is also true.  If you are skating backward, your weight is leaning slightly backward.  Also, remember to always look in the direction of travel, which means that if you are skating backward, look behind you, where you are going.  Resist the temptation to look at your feet.

The Snow Plow

A very good exercise for forward and backward control is The Snow Plow.  The snow plow is an excellent exercise because it helps beginning skaters find a relaxed posture both forward and backward.  By “memorizing” these positions, you can more quickly adapt to more advanced backward skating skills.  When you do these drills, concentrate on what the forward position feels like. Then, try to match in the backward position.

First, a little terminology to augment the list we started last article.  Parallel position is the position where your feet are parallel (to state the obvious).  There are two variations of the parallel position - close position, where the feet are close together and wide position, where the feet are about a shoulders-width apart.  This exercise will employ both positions and it is important to begin transitioning to the next position before you reach either extreme.

The Snow Plow, as the name suggests is really a skiing exercise used to develop speed and direction control.  It is adapted to roller skating as a very simple two-legged exercise that employs both outside and inside edges by manipulating your knees.  That means that you never have to lift a foot from the floor.

Where to Practice
This exercise is best done in a clear area where you can practice at your own pace without running into someone (or someone speeding into you).  Some rinks have small practice areas that are perfect for this type of practice.  This is a good place to do all your warm-ups and drills.

The Forward Snow Plow-Starting Posture
Begin in an upright position, balanced over both skates, with both feet close together and facing forward (Parallel, Close Position).  Make certain that your knees, hips and back are relaxed and flexible.

Rolling Onto Outside Edges
While standing in the above position, gently press your knees toward the outside edges and shift your weight forward slightly.  Your skates will begin to slowly roll forward and away from each other (onto outside forward edges).  You should feel about 70 percent of your weight under your heels.  Make certain that your knees and hip joints are flexible.  If you find yourself pitching backward relax the hips.  This will enable you to keep your back straight throughout the exercise.  You will continue this until you begin to approach the Parallel Wide Position, where your feet are about a shoulders-width apart.

Reversing To The Inside Edge
Before you reach the Parallel Wide Position, while your feet are about midway between parallel and shoulders-width, begin reversing the direction of your knees by gently pressing your knees toward each other (inside edges).  Your skates should reverse direction and begin rolling toward each other until you begin approaching the Parallel Close Position.

Reverse Again To The Outside Edge
Before you reach the close parallel position, while your feet are about midway between parallel and shoulders-width, begin pressing your knees outward again (outside edges).  Your skates should reverse direction again.

Repeat the above exercise.  Focus on relaxing your hip joint to keep your back straight. Keep all joints flexible for control.
 
The Backward Snow Plow-Starting Posture
Begin in the same upright position, both feet close together (Parallel, Close Position).  Make certain that your knees, hips and back are relaxed and flexible.

Rolling Onto Outside Edges
While standing in the above position, turn your head and look behind you, in the direction of travel.  (Remember the principle of weight bias).  Press your knees toward the outside edges and shift your weight, sitting backward slightly (remember to keep your back straight).  Your skates will begin to slowly roll backward and away from each other (onto outside backward edges).  You should feel about 70 percent of the weight under your toes.  Make certain that your knees and hip joints are flexible and bent.  If you find yourself pitching forward, relax the hips.  This will enable you to keep your back straight throughout the exercise.  You will continue this until your legs begin to approach the Parallel Wide Position where your feet are not quite a shoulders-width apart.

Reversing To The Inside Edge
Before arriving at the Parallel Wide Position, while your feet are about midway between parallel and shoulders-width, begin reversing the direction of your knees by pressing your knees toward each other (inside backward edges) Your skates should reverse direction and begin rolling toward each other until you are not quite in the Parallel Close Position.

Reverse Again To The Outside Edge
Before you reach the Parallel Close Position, while your feet are about midway between parallel and shoulders-width, begin pressing your knees outward again (outside edges).  Your skates should reverse direction again.

Repeat.

Practice
Try alternating between the forward and backward snow plows without stopping.   With a little practice you will be amazed at how quickly you will be able to stop and reverse direction by adjusting the pressure between inside and outside edges.  This is the heart of precision skating. Remember to relax the hip joints especially in the backward position.  Most new skaters find this to be a challenge but with a little practice, you will be on to the next move,  The Stride, which we will look at in our next article

Until then, have fun and help someone you see struggling on the skate floor this week.

Geo