The purpose of the exercises are to improve skateboarding ability and to prevent injury. The exercises are all skateboarding specific and can be performed without equipment at any flat location. The exercises are great for rainy or cold days. It’s not about getting massive amounts of muscle, it’s about preparing and improving your body for skateboarding. It is important to note that there are many other forms of active movement other than the exercises shown here. Find the active movement you are interested in and keep track of how your skateboarding ability will absorb the benefits.
It is evident that a skateboarder is capable of using fitness as a tool to shape their skill set for improving themselves on a skateboard. A skateboarder who recognizes the importance of personal fitness allows their body to adapt to new tricks because their fitness aids their abilities. By staying fit an individual can ensure that their explosiveness and balance are maximized to benefit their skateboarding ability. To land a trick on a rail, the timing and power of ascent by an ollie must be exact in order to vertically reach the rail at a safe location. Furthermore, during the same rail maneuver, the balance to hold a desired body position for a trick on the rail must be maintained for a suitable amount of time or until the length of the rail has been met. It is not by luck that there is a strong positive correlation for the skateboarders with the greatest explosiveness and balance to perform the highest degree of difficulty of tricks. Aside from the raw practise of skateboarding to advance abilities, a fitness centre such as a workout gym is a prime location to isolate body parts to prepare for skateboarding. Strengthening exercises for the legs in the gym aid in the magnitude of vertical ascent on a skateboard. Flexibility movements in the gym on specialized machines assist in the rotation of certain tricks. Proprioceptive movements on gym equipment strengthen the connection to the centre of gravity to benefit balance on a skateboard.
Professional skateboarder Andrew Reynolds is a perfect example of someone who maximizes exercise, as well as healthy eating (nutrition), to improve his skateboarding ability. In the video shown below, titled "Andrew Reynolds and the madness" the important time point at 1:26-1:58 Jerry Hsu speaks about Andrew Reynolds' use of exercise and nutrition to "get more tricks." If there is something that all skateboarders can agree on, it is the desire to continually learn new tricks and also maintain a high personal level of skateboarding skill. As Andrew Reynolds knows, if we do not practise healthy habits of exercise and nutrition our skateboarding ability will be compromised because our bodies are not treated correctly. The human body requires constant movement (exercise) and fuel (nutrition - food) to function efficiently.
WHY? To increase endurance so that someone can skateboard for longer without getting tired. You don’t want to stop skateboarding because your body is tired while your desire wants to keep skateboarding.
HOW? Start by going for a run/jog for 5 minutes and then increase the time by a minute every other week (5 minutes the first two weeks, then 6 minutes for the
following 2 weeks). An alternative is to start by going for run/jog for a certain distance and then increasing the distance every other week (1 Km for the first two weeks, then 2 Km for the following 2 weeks).
***The important part is to genuinely exert effort to feel like you are pushing your limits and to stop once you are safely fatigued***
Body Weight Exercises:
Perform 3 days/week. (Mondays, Wednesdays, Fridays/Saturdays)
Rep (repetition) means the number of times you perform a specific exercise. Set means the number of cycles of reps that are done.
These body weight stretches represent dynamic stretching which gradually pumps blood throughout the body to prepare the bodies joints for skateboarding. When the human body is given time to stretch and distribute blood flow there is a decreased risk of injury. For example, flexible ankles have stronger surrounding tendons and ligaments that are less prone to sprains and fractures.
Ankle Rotations: Sets - 1
Reps - 20 (5 up/down, 5 side-to-side, 5 clockwise, 5 counter
clockwise). Repeat with both legs.
Jump Squats: Sets - 3
Reps - 10 (Use various hand positions, slow downward motion and explosive
Lateral Jumps: Sets - 2
Reps - 15 (Return to original side to consider as one rep, slow downward
motion and explosive upward motion)
Lateral Leg Raises: Sets - 2
Reps - 10 (Repeat with both legs, keep balanced)
Lunges With Rotation: Sets - 3
Reps - 10 (Switch rotation direction with different legs, repeat with both legs, keep eyes facing forward)
Single Leg Deadlifts: Sets - 2
Reps - 15 (For improvement look to avoid using arms for balance, repeat with both legs, maintain straight back)
Push-Ups: Sets - 3
Reps - (Start with a comfortable number such as 8 or until when safely fatigued, increase by 1 repetition each week, quick downward motion)
Back Extensions: Sets - 1
Reps - 30 (Also, lift neck at the same time, control the movement)
Someone who has taken skateboarding and exercise to the next level is professional skateboarder Nick Dompierre. Nick balances the best of both words between skateboarding and going to the gym. Skateboarding is Positive is not telling people necessary go to the gym and gain lots of muscle to look like Nick, however if you do desire, then here is the inspiration.
The purpose of sharing Nick here is to prove that balancing skateboarding with a healthy lifestyle is fully possible. I'm sure we can speak for Nick when we say that exercise has helped improve his skateboarding ability and exercise has played a role in preventing injuries while he is skateboarding.