July 2006
By Susan Ellis               

Specific Strength, Power, Endurance – Part 3 – Corners

This series contains a number of videos to demonstrate each drill more          
               effectively. If you do not have Real Player on your computer you can download                a FREE copy here

This article is the third in a four part series focusing on specific strength, power, and endurance for the straightaways, corners, and starts. This month our focus is on corners. If you haven’t read the last  two parts for straightaways yet, I would suggest you do so now and then come back to this article.

As per our previous discussions, to get the most out of your training you need to make it specific, both in terms of training within the energy systems (aerobic power and capacity, anaerobic power and capacity, alactic power and capacity), and in the specificity of movement. Again, that is not to say you should neglect the less specific forms of training such as running and cycling, as these are important to helping develop an overall base of fitness and endurance.  Squats, lunges, Olympic lifts, core strength training, etc all help lay the strength foundation. These foundations should be laid early in your training season in April, May and June. More specific training should come in to the program towards the end of June and carry through to the start of ice, with maintenance programs throughout the winter.

Techni-Cords for Corners

Click here to watch the video

I honestly haven’t found any other device to be as specific, as well as versatile, as Techni-Cords for specific strength, power, and technical work. Turn cables work well but require a partner, the tension is not adjustable, and the exercises one can perform on it are limited. Other than that I have only found one other machine in a gym quite a long time ago that you could somewhat simulate a skating push with resistance and I haven’t seen it in any other gym since.

Note: For this demonstration you will notice that we use two sets of Techni-Cords- One attached at ankle height and one at waist height using 1 waist belt. In our testing we found that this provides more stability, a more even distribution of the resistance throughout the movements and allows us to maximize the resistance. All the drills can be done using only one set of cords but as you build your strength and want to maximize your training you may want to consider getting a second set of cords. (We offer a cords only option on our website)

For Single Leg Work:
Set up:

Watch the video before continuing Click here to watch the video

LEFT Leg Execution:

Key points to remember:

RIGHT Leg Execution:

Watch the viideo before continuingClick here to watch the video

All your weight should be on the inside part of your right foot (the side of the foot that would be closest to the corner) and there should be a straight line from your right ankle, right knee, left hip and left shoulder.

Specific Techni-cords workouts for strength, power, and endurance

Strength:        Max strength is developed through slower movements with high resistance to allow the muscle time to recruit as much muscle fiber as possible. Tempo, or speed of movement, is controlled through use of a specific count.  As a minimum a 2 out, 2 in count is required and the count can be as high as 5 in 5 out.  What this means is that from the start of the movement at the set up position, to the completion of the movement at the end of the extension, will take two seconds, counting one –one thousand, two – one thousand.  This is the ‘out’ count. Then from the completion of the extension to the return to set up is a two count. This is the ‘in’ count.
Samples of strength specific programs are:
-    4 x 10 reps (on each leg) using 2 out, 2 in, rest  2’.
-5  x 8 reps, 3 out, 3 in
-4 x 12 reps, 1 out, 3 in

Click links below to watch Video of TC Strength

Left Leg Strength              Right Leg Strength

Power:      Max power is developed through high velocity (fast) movement using moderate to high resistance. The goal here is to execute the movement as fast as possible given the load, with the best technique possible. The return to set up can be a slower count to recruit muscle fibre and promote strength gains.

Samples of power programs are:
5 x 5 reps, X out, 1 in, rest 3’  medium resistance   (X stands for explode quickly)
3 x 5 reps, X out, 2 in, rest 3’  medium high resistance
5 x 3 reps, X out, 3 in, rest 3-4’  high resistance (The 3 in at high resistance gives an added strength component to the workout)

Click links below to watch Video of TC Power

Left Leg PowerRight leg Power

Endurance:  Specific muscular endurance is developed using lower resistance and high repetitions. The movements are performed at a fairly high speed on both the out and the in.

Samples of endurance programs are:
3 to 5 (sets) x 25 reps, 1 out, 1 in, rest 1’, moderate to light resistance,  build to 50 reps by adding 5 reps per week

Click links below to watch Video of TC Endurance

Left Leg Endurance Right Leg Endurance

Techni-Cords Jumps for Power and Endurance

Jumps using Techni-Cords provides a super specific power or endurance workout. The jumps can be done either single leg or alternating leg. Single leg might be better for absolute power, while alternating leg gives a great endurance workout.

The objective of the power jumps is to put as much power in to each jump as possible with as much speed of movement of movement as you can on the jump portion, keeping in mind proper technique. On the return to set up after the jump, take your time to ensure the set up position is correct before performing the next jump. Follow at the method of execution above remembering to snap (extend) all the way from hip to ankle.

A higher resistance, lower reps program will develop strength and power:
3 x 6 – 10 reps r 3-4’

A lower resistance with higher reps will develop power endurance:
3 – 5 sets of  15 + reps  r 2-5’ (The amount or reps you do will depend somewhat on the resistance you use as well as your fitness level.)

Click links below to watch Video of TC Jumps

Left Leg JumpRight Leg Jump

Alternating Legs (front view)Alternating Legs (side view)

Corner jumps

Corner jumps without Techni-Cords, or some other form of resistance, are a bit awkward in terms of replicating specific technique as it is difficult to get the same lean and feeling of centrifugal force resistance, but they can still be done for endurance purposes.

Hill Jumps:

Click links below to watch Video of Hill Jumps
Hill Jumps

Hill jumps have the advantage of allowing a bit more lean.
Start from as leaned a position as possible in the compact position, that is cheeks pointed to the ground, chest compact towards thigh. Your weight starts mid foot and as you lean more your weight should fall forward and to the side, to the ball of the foot. As your weight approaches the ball of your foot, start your push while bringing your other leg through. Complete each push with a snap of the ankle. The goal is not to take giant leaps up the hill with your driving leg as this will cause oversteps. However, if you understep you will just fall over because of the momentum of your body. When pushing off your left leg, drive your right leg under the left side your chest. Try to land in as much a right leg alignment as possible, in as leaned a position as possible without loosing your balance. When pushing off your right leg, drive your left leg under the left side of your chest and not outside it, landing in a left leg alignment and as leaned as possible. As always, keep your cheek bones pointed toward the ground and your chest down.
Using a good arm swing will help generate power (See Feb. 03 tip).

Click link below to watch video of Corner Switch Jumps:
Corner Switch Jump

Corner switch jumps are great for hip flexibility and strength endurance.

For a printable version of Part 3 click here

If you have any comments or questions on this tip please visit our message board at http://pub150.ezboard.com/bellisedge

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Created by Sue Ellis, former US Olympic Speed Skating Coach
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Specific Strength, Power, Endurance Series
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Specific Strength, Power, Endurance Series
1  2   3  4