Short track speed skating requires not only speed, but balance, agility and cardiovascular fitness. To excel at short track speed skating, you should practice hard on the track and also focus on weight and cardiovascular training. Becoming a well-rounded athlete can improve your skating ability and speed.
Muscular Strength
Although short track speed skaters are not as large as other Olympians such as power lifters, muscular strength is vital for success. Improving the strength of your legs will allow you to have more powerful strides, which can increase your speed. Research from the June 2004 issue of the "British Journal of Sports Medicine" indicates that performing squats may improve your speed. Certified strength and conditioning specialist Bret Contreras says calf raises, leg curls and deadlifts are also highly effective at building leg strength.
Agility
Speed skating is more demanding than other sports partly because it is performed on ice, rather than on solid ground. Short track speed skating requires agility and balance because of the tight turns and slippery surface. One way to improve your agility is to perform one-legged exercises. Alexander Bont of Bont Skates recommends performing single-leg jumps, split jumps and cross-overs, as these drills challenge you to balance on one leg at a time and change direction, which may improve your agility.
Cardiovascular Capacity
Improving your cardiovascular capacity can keep you from getting out of breath during races. You may wish to perform traditional cardio exercises such as biking or jogging, or try a more sport-specific cardio method such as inline skating. Former U.S. Olympic speed skating coach Sue Ellis says inline skating uses the same muscles as speed skating, so it can be helpful, but the technique is slightly different than ice skating, so take care not to pick up any bad habits. If you opt not to inline skate, you should note that research from the May 2009 issue of the "Journal of Strength and Conditioning Research" indicates running may hamper strength gains more than cycling when performed in conjunction with a strength-building program.
Recovery
Your training efforts will be all but ineffective if you neglect to take steps to promote proper recovery. Olympian Apolo Anton Ohno notes that ice baths and massages are regular parts of his recovery schedule. You should also support your recovery by consuming carbohydrates and protein after your workouts; this can promote muscle growth and repair.
References
- "British Journal of Sports Medicine"; Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players; U. Wisloff, et al.; June 2004
- T Nation; Inside the Muscles: Best Leg, Glute and Calf Exercises; Bret Contreras
- Bont Skates; Land Training (Off-Skate); Alexander Bont
- The Ellis Edge; Specific Skating Training -- Is Your Plan Specific Enough?; Sue Ellis; April 2006
- "Journal of Strength and Conditioning Research"; Comparison of Two Lower-Body Modes of Endurance Training on Lower-Body Strength Development While Concurrently Training; J.C. Gergley; May 2009
- Apolo Anton Ohno: The Official Ohno Zone Interview
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