Roller skating regularly is a useful way to improve your physical conditioning and cardiovascular endurance. The effort that skating requires increases your body's ability to absorb oxygen, while the movements involved strengthen your muscles, joints and connective tissue. Whether you prefer to wear traditional four-wheel skates or opt for the sleeker in-line models, you can utilize a variety of simple drills to increase your physical stamina.
80-100
This drill is performed in a regulation skating rink. It improves your stamina by employing an exercise technique known as interval training. Start by skating at about 100 percent of your full potential. Continue for 30 seconds. Immediately slow to about 80 percent of your maximum speed. Again, maintain this level for 30 seconds. Continue switching speeds for 10 minutes.
Wind Sprints
To perform this drill properly, organize a group of like-minded skaters. Choose a lap starting point and have all skaters stand in a front-to-back line. Begin skating as a group, still in formation, at a moderate and comfortable pace. After a minute or so, have the front skater take off at full speed. He will then lap the group once or twice before repositioning himself at the rear of your line. The moment he rejoins your group, your new leading skater performs the same maneuver. Continue skating this way until each person has pulled away from and rejoined the group twice.
Incremental Increase
This drill requires you to progressively increase your skating times over several weeks. On your first day of training, attempt to skate at a moderately high speed for 20 minutes. On the second day, raise your skating time to 30 minutes. Skip your skating regimen one day between each workout and allow your body to recuperate. Continue raising your time by 10 minutes every other day and mark your progress over a three-week period.
Laps and Strokes
The drill requires you to measure your results in a way that steadily increases physical endurance. Perform it by skating laps in sets of three, five, seven, 10 and 20. Have a training partner time each set of laps and document it on a pad of paper. As you skate, count the number of foot pushes you perform during each session. Again, write down your numbers. In each training session, attempt to reduce both your lap times and number of strides. By doing so, you will improve your cardiovascular endurance and increase the amount of force you can exert with each footstroke. Count your strides and minimize them with each lap, making each push more effective. Count laps and try to increase the number with each practice. Get into a rhythm.
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