Beginner Dryland Training Programs
初級陸地訓練計畫
For skaters with 0-1 years of experience in Short Track Speed Skating
為擁有0年-1年短道速滑學習經驗的滑冰者
Level One 初級一
1. Light Jogging or Active Warmup 慢跑或動態運動 (15 minutes/15分鐘)
2. Dynamic Stretching 動態拉筋
3. Basic Position 靜蹲
3 sets of 15-30 seconds 三組15-30秒
1-2 minute rest between each set 每組之間一到兩分鐘休息
4. Free Stretching 自由拉筋
Total time: 30-40 minutes
總時間：30-40 分鐘
Level Two 初級二
1. Light Jogging or Active Warmup 慢跑或動態運動 (15 minutes/15分鐘)
2. Dynamic Stretching 動態拉筋
3. Cushions 雙腿蹲起
5 sets of 20 cushions 三組三十蹲起
1-2 minute rest between each set 每組之間一到兩分鐘休息
4. Free Stretching 自由拉筋
Total time: 30-40 minutes
總時間：30-40分鐘
Level Three 初級三
1. Light Jogging or Active Warmup 慢跑或動態運動 (15 minutes/15分鐘)
2. Dynamic Stretching 動態拉筋
3. Plyometric Jump Circuit 單階梯跳
3 sets of 10 jumps left/right/front/back
三組十跳 左/右/前/後
1-2 minute rest between each set 每組之間一到兩分鐘休息
4. Single Leg Cushions w/ assist 單腿蹲起加輔助
3 sets of 10 cushions left/right 三組十蹲起 左/右
1-2 minute rest between each set 每組之間一到兩分鐘休息
5. Cooldown abs circuit 腰腹肌整理活動循環
6. Free Stretching 自由拉筋
Total time: 45 minutes - 1 hour
總時間：45 分鐘 - 1小時
Level Four 初級四
1. Light Jogging or Active Warmup 慢跑或動態運動 (15 minutes/15分鐘)
2. Dynamic Stretching 動態拉筋
3. Static Side Push 靜止測蹬冰
3 sets of 10 pushes left/right 三組十次 左/右
1-2 minute rest between each set 每組之間一到兩分鐘休息
4. Static Leg Returns 靜支收腿
3 sets of 10 returns left/right 三組十次 左/右
1-2 minute rest between each set 每組之間一到兩分鐘休息
5. Cooldown abs circuit 腰腹肌整理活動循環
6. Free Stretching 自由拉筋
Total time: 45 minutes - 1 hour
總時間：45 分鐘 - 1小時
Level Five 初級五
1. Light Jogging or Active Warmup 慢跑或動態運動 (15 minutes/15分鐘)
2. Dynamic Stretching 動態拉筋
3. Wall Sit 靠牆
3 sets of 30s-1 minute 三組 30秒到一分鐘
1-2 minute rest between each set 每組之間一到兩分鐘休息
4. Jump Rope Exercises 跳繩
2 sets of 10-15 minutes 兩組10-15分鐘
4-5 minute rest between each set 每組之間一到兩分鐘休息
5. Cooldown abs circuit 腰腹肌整理活動循環
6. Free Stretching 自由拉筋
Total time: 45 minutes - 1 hour
總時間：45 分鐘 - 1小時
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