With Barry Publow
Since the inception of this column, there have been repeat questions that surround
certain common concerns. This special feature of Ask the Expert addresses two of the
more common queries, proving more detail and explanation than usual. The first question
examines power and leg speed, while the second discusses the phenomenon of lower leg
(shin) pain.
QUESTION
I'm a decent inline racer and I train pretty hard, but my weakest area is explosive-type
power and being able to pick up my leg speed when needed. I can hang in with the pack until
the final sprint, but by the time I reach top speed the other skaters have left me in the
dust. I just can’t match the leg speed of the other skaters. I think I am pretty strong, but
I don’t know how to improve this area. Any advice?
ANSWER
There are a number of things you can do to improve both explosive power and leg speed. Since
both are closely related, the specific methods for improving either ability are quite similar.
In order to understand how these attributes can be developed, it is important to realize some
of the facts about power and speed.
Explosive power is a product of muscular force and the velocity at which the muscles
contract. Therefore, to best improve levels of power, one must address the issue of muscular
strength at contraction speeds similar to those achieved during a sprint while skating.
Because skating technique is a multi-dimensional, multi-joint movement pattern, it is best
to develop these components through skating, or though skating-specific dryland exercises
such as plyometric drills. Training adaptations are highly specific to the actual mode
through which the muscles are training. Because of this, it is critical that power and
speed training take place on skates, or using exercises that closely mirror actual skating
technique.
When it comes to enhancing leg speed, it must be pointed out that there are two major
factors that come into play. One is the composition of the muscles themselves (fast vs.
slow twitch muscle fibres). The other is the integrity and “tone” of the neural input
system which causes the fibres to contract. While the latter can be improved through
training, there is a genetic component to muscle fibre composition. Most people have a
50/50 split between fast and slow twitch. Some long distance runners have upwards of 90%
slow twitch, while elite sprinters may have 80% fast twitch. There is some evidence that
fast twitch fibres can be converted to slow twitch fibres with ongoing training, but there
is no way to go the other way, i.e. to convert slow twitch to fast twitch. Therefore, the
best hope of optimizing leg speed is to improve coordination, balance, and the “firing rate”
of the nervous system (keeping in mind that muscle fibre composition may limit the degree
of improvement in some individuals - those with a high percentage of slow twitch fibres).
One of the easiest ways to improve explosive power is though sprint training. The high
muscular force levels elevate specific strength, while the emphasis on leg speed trains the
nervous system. Short standing start sprints (6-10 seconds in duration) are a good choice for
improving strength, power, and leg speed. Try 6-8 repetitions of 50-80m with 3 minutes rest
between. This long rest period is necessary to recharge the atp/cp energy system which is
responsible for producing high yield, short term energy supplies. You can choose to emphasize
maximal pushing force, maximal leg speed (turnover), or both. In fact, it may be best to
selectively focus on one only one attribute at a time (i.e. pushing force vs. leg speed).
After several weeks of training then both can be combined in an effort to produce maximal
sprint speed and acceleration.
One variation of this type of drill is to initiate the sprint while already moving. Try
initiating your sprint from different speeds, ranging from a barely noticeable roll, to a
steady cruising speed. Because technique changes ever so slightly at different velocities,
the ability to apply maximum force and leg speed also varies depending on the initial speed.
Practicing sprints using different initial speed is a great way to develop a sense of how
your body best accelerates under different situations. For example, you may find that high
leg speed and moderate pushing force works best to accelerate at low speeds, while a lower
cadence and higher pushing force is more effective at higher speeds. Versatility is the
name of the game, so be sure to introduce some variety into your training.
Another effective way to improve power and leg speed is to perform acceleration exercises.
From a very slow roll, accelerate up to target speed (e.g. 80%) over a predetermined
distance (usually 50-80m). The idea is to gradually increase velocity (i.e. accelerate)
while at the same time increasing leg speed, or cadence, until the end of the repeat. As
soon as you reach maximum velocity and/or leg speed, maintain it for 3-4 seconds, then
terminate the interval. To recharge the necessary energy sources, take 2-3 minutes of active
rest, then repeat anywhere from 2-6 times.
One final method of improving leg speed is to incorporate plyometric drills into your
training. Have you seen the obstacle course tire run used in football practices? Well,
this and similar drills do wonders for improving coordination and honing the neural firing
rate of the muscle fibres. From lateral skate leaps to running on the spot, to single-leg
lateral hops, there are a multitude of plyometric drills that do the job nicely. Granted,
not all of these exercises are specific to the skating movement pattern, but there should be
a significant degree of skill transfer from such drills to on-skate performance. There are
several good publications available on the subject (check out Human Kinetics at
www.hkusa.com).
With the right training, there are effective ways for improving power and leg speed. Remember,
everyone’s response to such training will vary. Some will improve more than others, so don’t
be discouraged if you don’t see the type of progress you’d like. Keep in mind that the
genetic determinants of muscle fibre composition play a large role in determining your
ability to move your legs quickly. If the leg speed just isn’t happening, then focus more on
developing superior levels of muscle strength through sprint training, plyometrics, and
conventional weight training methods. Since both strength and speed go into the power
equation, you have the luxury of selecting the component to which your body best responds.
QUESTION
I just purchased my first pair of 5-wheel racing skates. I'm not used to the amount of ankle
motion in this type of skate. My ankles burn where the foot meets the shin. The pain subsides
as soon as I stop. Since there are no muscles in this region, am I damaging the tendons/
ligaments? Am I using improper form? Is there anything I can do to prepare the ankle for this
workout?
ANSWER
First off, it is incorrect to believe that there are no muscles in the ankle. Muscles have two
parts:
- The muscle belly (the part which contracts)
- Tendon (the part which attaches the muscle to bone)
The ankle is actually surrounded by many tendons which cross the joint on all sides - the
muscles of which function to stabilize the planes of motion. The Achilles tendon (calf muscles)
is the largest and best known, but there are also tendons on the front of the ankle (shin
muscles), and on both sides. It's important to realize that even though the ankle joint may
not be experiencing motion, some or all of the muscles whose tendons cross the joint may be
in active contraction. Such contractions, isometric, involve no length change in the muscle,
and no motion at the joint in which they act.
When we skate, the ankle joint typically experiences very little range of motion, at least in
terms of what it is capable of. During the glide phase, for example, the body weight is
carried by one leg. We think of the large muscles of the hip and upper leg as being those
that support and balance the body weight, and this is mostly true. But we forget that there
is one more joint that must also perform this task - the ankle. When the hip is directly
aligned vertically over both the upper and lower leg, there is very little stress on the
ankle joint. However, during periods of weight transfer and glide, there are momentary
periods of relative ankle instability. These brief moments place high stress demands on the
tendons crossing the joint, even in most proficient skaters. Whenever the skate is on the
ground, the muscles in the lower leg compartment (shin, calf, and both sides of the leg) are
all contracting isometrically to stabilize the ankle joint in the desired position. Speed
boots are designed to help bear a fraction of this load, but at least some portion must be
supported by the tendons/muscles of the ankles. Improper body position, faulty technique,
poorly-fitted boots, and incorrect frame positioning can all contribute to increased general
instability in the ankle area. The result is that the muscles responsible for ankle movement
must all contract to help maintain balance and stability.
Through proper technique, experienced skaters are able to minimize the strength and duration
of the contractions in the lower leg muscles. This is accomplished by minimizing the stress
on the joint during action motion (pushing/gliding), and allowing for near full relaxation
of the joint muscles during the recovery process. Being truly efficient on skates means
applying only the necessary amount of muscular force to get the job done. To illustrate the
important of this point, try this little exercise. Clench your hand into a tight fist, and
count to 30. Chances are your hand and forearm start to burn and cramp long before the time
has elapsed. This is basically what happens when some people skate…the lower leg/ankle
stabilizer muscles never get a rest. The permanent muscle contractions produce lactic acid,
which does not easily filter out of the muscles because of the high force levels. The first
symptom is a slight burning sensation in the shin area or ankle, followed by fatigue, a more
intense “burn”, and then a rapid collapse of efficient skating technique. The pain subsides
as soon as you stop because the muscles release their isometric “stranglehold” on the ankle
joint, and because lactic acid almost instantly dissipates into the bloodstream once the
muscular stress is released.
Ankle mobility and stability are critical determinants of wheel/edge placement during
skating. This, in turn, has a profound effect on the overall efficiency of force application
during the weight transfer and subsequent push. Because of this, it is exceedingly important
that a skater reach a point of comfort and relaxation in the ankle area. Here are a few
points to consider.
- Like all muscles, those of the lower leg area (whose tendons cross the ankle)
require conditioning. The process of adaptation takes time, so if you are
(relatively) new skater, have faith that the muscles will grow stronger and
more accustomed to this somewhat unique form of stress.
- Seek a heightened degree of technical ability. Since faulty technique places
additional loads on the muscles in question, it is essential to pursue a
heightened degree of perfection when skating.
- Stretch and strengthen the muscles which act on the ankle by performing stretches
and range of motion exercises before and after each workout.
- Check your frame placement. Sometimes even a millimeter of adjustment to the
frame’s position on the boot can have a profound impact on the degree of
stress on the ankle. The results is an instant improvement in stability, and a
reduction in pain and discomfort while skating.
- Make sure the boot fits. Sometimes the boot itself does not well match the anatomy
and biomechanical characteristics of your foot/ankle. Orthotics and arch
supports can sometimes help, but the best route is to make sure the boot
fits before you buy it.
- Work on edge control/ankle mobility, and stability exercises. The ankle joint is
the solitary source of improper edge use. In fact, the inability to stabilize
the ankle, and to be comfortable at extreme angles of the joint it the single
greatest deficiency I observe in skaters - both novice and advanced. There are
a host of drills and exercises which can be performed to improve this area.
Most are in my book, Speed on Skates, available through Human Kinetics.
Assuming this is done, skating technique itself can be addressed: If skating longer distances,
sit a touch higher in the knees, bring the trunk slightly more upright, and shorten your
push a bit. Emphasize a long glide, especially on down-grades, and try to maintain consistent
pace regardless of changes in incline or wind intensity.