There was a lot of positive feedback for this video, and a few people requested details on a more specific routine. So, I thought I'd put together some thoughts and resources that can work as a starting point for anyone interested.
First, here are a few folks I enjoyed getting information or inspiration from. @skateboardstrength9834 - for obvious reasons! @HybridCalisthenics - great bodyweight exercises. I did these for weeks before going to the gym. @JeffNippard - has interesting case study backed videos. I got some good nutrition information here that I tweaked for my situation @MovementbyDavid - great stretches
My own rules for fitness. 1. Start Slow 2. Keep the routine and movements simple 3. Never Stretch or exercise into pain 4. Fully Rest & Recover
MOBILITY / FLEXIBILITY FOCUS I focused on the following muscles, areas. Unfortunately, I don't know the names of the stretches.
quadriceps, hamstrings, calves, hip flexors, glutes, tibialis, feet & toes (you can use a ball too), ankles, knees, hip joints, resting in my deepest squat
STRENGTH FOCUS I focused on many of the same muscles, but here are my exercises of choice. You can do these body weight, weighted, assisted/banded (deloaded) or simpler variations. I'm very flexible in my routine and ready to change anything that I think isn't working for me or was perhaps too lofty of a goal at the moment. I also never do them all on the same day. I divide this up mostly between up and lower. But your fitness should be the indicator. Not everyone can jump into an intense lower body routine. That's why I recommend starting slow and searching for exercises pertaining to the muscle groups you want to work. Then, you can find the variations that work for you (ie at home, body weight, bands, free weights, machines etc).
full range of motion squat (as deep as possible) regular squat romanian dead lift calf raise single legged squat (Bulgarian split squat I believe)
bench press overhead press dumbell row tricep pull down or tricep dip lat pull down weighted oblique crunches dead bugs
SKATE FOCUS Holding High Knees - I literally just hold my knee up to or above 90 degrees with my hip. This is in order to strengthen my hip flexors. I hold one knee up and then switch. I started at around 10 seconds and now I can do 30 seconds for each knee while pulsing. This is thinking about strengthening the muscles that can hold your legs up while you do a trick and give it time to rotate. I've done these for months now.
Skii jumps and single legged toe touches for balance
fast skii jumps, high knees, 3 quick knee tuck jumps, band assisted (deloaded) jumps for velocity (muscle reaction speed)
tibialis raises and alternating lunge drops for deceleration
180 and 360 jumps with a particular focus like back, feet, twist, speed, staying in place, or even mimicking trick motions.
For any jump related exercise, I tend to have different reps and sets for--typically fewer reps and they're more based on how strong/weak I feel while doing them. But, for the standard strength exercises, I start at 8 repetitions for 3 sets with full rest between each set. And when I can comfortably do more than 12 reps for 3 sets, I'll take that as my indication I can use a heavier weight or make the variation slightly harder.
This is a LOT! So, please, if you're interested, start slow. There are no short cuts and simple, consistent work tends to yield the best results. You got it. Let's get fit and shred 🙌
Sarah Park-Matott
Fitness for Skateboarding
There was a lot of positive feedback for this video, and a few people requested details on a more specific routine. So, I thought I'd put together some thoughts and resources that can work as a starting point for anyone interested.
First, here are a few folks I enjoyed getting information or inspiration from.
@skateboardstrength9834 - for obvious reasons!
@HybridCalisthenics - great bodyweight exercises. I did these for weeks before going to the gym.
@JeffNippard - has interesting case study backed videos. I got some good nutrition information here that I tweaked for my situation
@MovementbyDavid - great stretches
My own rules for fitness.
1. Start Slow
2. Keep the routine and movements simple
3. Never Stretch or exercise into pain
4. Fully Rest & Recover
MOBILITY / FLEXIBILITY FOCUS
I focused on the following muscles, areas. Unfortunately, I don't know the names of the stretches.
quadriceps, hamstrings, calves, hip flexors, glutes, tibialis, feet & toes (you can use a ball too), ankles, knees, hip joints, resting in my deepest squat
STRENGTH FOCUS
I focused on many of the same muscles, but here are my exercises of choice. You can do these body weight, weighted, assisted/banded (deloaded) or simpler variations. I'm very flexible in my routine and ready to change anything that I think isn't working for me or was perhaps too lofty of a goal at the moment. I also never do them all on the same day. I divide this up mostly between up and lower. But your fitness should be the indicator. Not everyone can jump into an intense lower body routine. That's why I recommend starting slow and searching for exercises pertaining to the muscle groups you want to work. Then, you can find the variations that work for you (ie at home, body weight, bands, free weights, machines etc).
full range of motion squat (as deep as possible)
regular squat
romanian dead lift
calf raise
single legged squat (Bulgarian split squat I believe)
bench press
overhead press
dumbell row
tricep pull down or tricep dip
lat pull down
weighted oblique crunches
dead bugs
SKATE FOCUS
Holding High Knees - I literally just hold my knee up to or above 90 degrees with my hip. This is in order to strengthen my hip flexors. I hold one knee up and then switch. I started at around 10 seconds and now I can do 30 seconds for each knee while pulsing. This is thinking about strengthening the muscles that can hold your legs up while you do a trick and give it time to rotate. I've done these for months now.
Skii jumps and single legged toe touches for balance
fast skii jumps, high knees, 3 quick knee tuck jumps, band assisted (deloaded) jumps for velocity (muscle reaction speed)
tibialis raises and alternating lunge drops for deceleration
180 and 360 jumps with a particular focus like back, feet, twist, speed, staying in place, or even mimicking trick motions.
For any jump related exercise, I tend to have different reps and sets for--typically fewer reps and they're more based on how strong/weak I feel while doing them. But, for the standard strength exercises, I start at 8 repetitions for 3 sets with full rest between each set. And when I can comfortably do more than 12 reps for 3 sets, I'll take that as my indication I can use a heavier weight or make the variation slightly harder.
This is a LOT! So, please, if you're interested, start slow. There are no short cuts and simple, consistent work tends to yield the best results. You got it. Let's get fit and shred 🙌
2 years ago | [YT] | 28