Off Ice Lessons

See how real speed skaters train: $100 per hour minimum. $30 per hour per person minimum for groups. Extra will be charged for travel time greater than 30 minutes each way. Off Ice lessons (dryland) are exercises done off the ice to imitate the demands of speed skating.  Because the Bay Area has only two speed sessions per week, dryland is an extremely important part of training.

Dryland can be done at the rink, at a park or track, or at a home.

Friday-Sunday are not available. Please note the participant must have a strong interest in learning the technical aspects of speedskating. This type of training is not generally appropriate for athletes under 9 years old. The workout must be tailored to the skill, development, and strength of the participant. USOC training guidelines are followed.

Mary provides age- and skill-appropriate workouts to improve strength, range of motion, balance and endurance. Mary will provide slideboards, various types of straps, resistance cables, and stretch bands. Exercise sessions will take into consideration the condition and skill-set of the athlete, and the training phases of the skating season, whether aerobic or anaerobic, or if conditioning is needed for strength and endurance.

Please wear clothes that allow easy movement, and athletic shoes. Athletes should have a light snack at least 45 minutes before the workout, warm-up and stretch prior to meeting, and remember to bring water.

Dryland exercises are designed to improve an athlete’s ability to perform skating movements. The technical terms are Proprioception and Kinesthesia. Proprioception is knowing where your body is in space. Kinesthesia is how your body performs a series of movements. By practicing skating movements, an athlete can improve their balance, build endurance and strength, and learn how to apply power while skating.

Sample:  set up the slide board

feet together, basic position

Basic position: Nose, Knee, Toes!

Initiate movement from the hip first.

Fall to the side, then bring the leg through.

Sliding across the board