{"id":1067,"date":"2017-05-16T17:46:18","date_gmt":"2017-05-17T00:46:18","guid":{"rendered":"http:\/\/nakoalife.com\/?p=1067"},"modified":"2017-05-16T17:46:18","modified_gmt":"2017-05-17T00:46:18","slug":"performance-qualities-skateboarders","status":"publish","type":"post","link":"http:\/\/fananddigital.com\/nakoafit\/performance-qualities-skateboarders\/","title":{"rendered":"The Four Performance Qualities EVERY Skateboarder Needs"},"content":{"rendered":"<p>Skateboarding can be an extremely entertaining sport to watch- these wiry humans spinning through the air, grinding on rails and flipping their boards in seemingly impossible ways. Even the SOUND of skating seems to be quite pleasing to the ears. \u00a0(check out our boy Tom Schaar winning the recent <a href=\"https:\/\/www.youtube.com\/watch?v=BZcTu23D1y4&amp;t\" target=\"_blank\" rel=\"noopener noreferrer\">Vans Park Series Event at the 2017 Australian Open<\/a>) What few fans of skating realize, however, is the BRUTAL TOLL it takes on their bodies. \u00a0From concussions, broken bones, soft tissue injuries and skin lacerations, these stereotyped \u201cskate rats\u201d are much more GLADIATOR than they are given credit for.<\/p>\n<p><span style=\"font-weight: 400;\">Now we know with ALL SPORTS there is no such thing as eliminating injury, but through our experience working with some of the BEST skateboarders in the world, we have developed certain philosophies and techniques to attempt to REDUCE the risk of injury. The 4 major performance qualities we are ALWAYS going to target are Single-Leg Stability, Rotational Force Expression\/Absorption, STRENGTH TRAINING, and Anaerobic Energy System Development.<\/span><\/p>\n<p><strong>Single-leg Stability<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This focus could easily be called \u201cdon\u2019t blow your knee out!!!\u201d training modalities. \u00a0We aim to teach our athletes to \u201cstack and stabilize\u201d their ankle-knee-hip during various bounding and hopping drills. These type of drills not only build structural joint integrity (a NECESSITY for lowering the risk of musculoskeletal injuries), but also an AWARENESS for the athlete of what a STRONG position feels like, and how to self correct while on their skateboard. \u00a0The key with these drills is properly progressing from simple to more challenging ONLY ONCE consistent competency has been displayed by the athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Example Progressions:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Bounding (jumping from one foot to the other) <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stationary-&gt;Traveling Forward-&gt;Traveling Laterally-&gt;Traveling Backwards-&gt;Load with Medicine Ball-&gt; Eyes Closed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hopping (jumping from one foot to the SAME foot)<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stationary-&gt;Forward over Hurdle-&gt;Lateral over Hurdle-&gt;Medial(towards midline of body) over Hurdle-&gt;Backwards over Hurdle<\/span><\/span><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1077 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/leg1-300x198.jpg\" alt=\"\" width=\"300\" height=\"198\" \/><br \/>\nRecommended Volume: 2-4 sets, 4-6 reps per leg<\/li>\n<\/ul>\n<p><strong>Rotational Force Expression\/Absorption<\/strong><\/p>\n<p>The cliche \u201cSpin to Win\u201d has been uttered in professional skating for many years, and for good reason. Some of the most iconic moments in the sport (Tony Hawk\u2019s first 900, Tom Schaar\u2019s Mega Ramp 1080) involved not the feat of superhuman rotation, but more importantly the ability to control the spinning and LAND the maneuver! \u00a0Due to this performance need, we infuse rotational jump and plyometric progressions with a HEAVY EMPHASIS on proper landing mechanics into our skater&#8217;s programs. \u00a0This helps the athletes develop the necessary power in the transverse (rotational) plane to perform BIGGER maneuvers, and just importantly LAND THEM SUCCESSFULLY!!!!<\/p>\n<p><span style=\"font-weight: 400;\">Example Progression:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat Jump-&gt;90degree Rotational Squat Jump-&gt;180degree Rotational Squat Jump-&gt;360degree Rotational Squat-&gt;Loaded with Medicine Ball-&gt;Continuous Rotational Plyometrics<\/span><\/span><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1075 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/ball-1-300x181.jpg\" alt=\"\" width=\"285\" height=\"172\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1081 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/ballair1-300x202.jpg\" alt=\"\" width=\"283\" height=\"191\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1080 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/back-ball-1-300x194.jpg\" alt=\"\" width=\"282\" height=\"183\" \/><br \/>\nRecommended Volume: 2-4 sets, 5-8 reps<\/li>\n<\/ul>\n<p><strong>STRENGTH TRAINING<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">We stand firmly on this (as it seems MANY coaches in the action sports training world disagree) but there is way too much literature and proven success from this simple point &#8211; ALL ATHLETES BENEFIT FROM STRENGTH TRAINING!!!! Properly strength training your athletes makes them more ROBUST &amp; RESILIENT when collisions\/spills do occur, as well as increasing their potential for higher levels of COORDINATION, POWER, and ENDURANCE. At NAKOA we believe in mastering, then loading all the primal patterns including squatting, hinging, lunging, push, pull, rotation and core bracing.<br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0<img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1083 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/Squat-1-184x300.jpg\" alt=\"\" width=\"184\" height=\"300\" \/> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recommended Volume: 2-4 sets, 3-12 reps<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">*Loading athletes and volume prescriptions is COMPLETELY DEPENDENT on training age and movement competency. \u00a0Ex- The basic program we begin our groms in looks MUCH different than the Advanced methods Coach John Welch is using for Ryan Sheckler!!!!<\/span><\/em><\/p>\n<p><strong>Anaerobic Energy System Development<\/strong><\/p>\n<p>This style of training challenges the Energy Systems involved with an athlete performing at high levels of heart rate, muscular fatigue and if in competition, STRESS! \u00a0This is important for 2 reasons:<\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"> Mental errors (which equals falls on wood, metal, and concrete for our skaters) typically happen to athletes when they are TIRED!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The skateboarders we have worked with usually display an established Aerobic Base, due to the LONG sessions they spend skating on a daily basis<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">That leaves it up to us as coaches to prepare their Energy Systems to be efficient in the \u201cred line\u201d Anaerobic Heart Rate Zones (85-100%), so they can perform effectively during those high stress 30-60 second competition runs (Example Combi Bowl runs we have been preparing Jordyn Barratt for this Spring). \u00a0Different Metabolic Conditioning protocols can be used to achieve these goals (Versaclimbers, Assault Bikes, Battling Ropes, Prowlers etc), the key is to keep the duration and intervals short (5-10 minutes total for the session, 15-60 seconds of work period).<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1082 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/push2-300x167.jpg\" alt=\"\" width=\"300\" height=\"167\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1078 aligncenter\" src=\"http:\/\/nakoalife.com\/wp-content\/uploads\/2017\/05\/push1-300x165.jpg\" alt=\"\" width=\"300\" height=\"165\" \/><\/p>\n<p><em>*Note from author: At NAKOA we do not cookie cutter our athlete\u2019s programs based on these four qualities, we just make sure these skills are targeted within their sessions and periodizations. We would still include specific drills and exercises needed for the individual e.g. Australian turbo grom Keegan Palmer doing extra ankle mobility in his warm up due to a recent injury.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Skateboarding can be an extremely entertaining sport to watch- these wiry humans spinning through the air, grinding on rails and flipping their boards in seemingly impossible ways. Even the SOUND of skating seems to be quite pleasing to the ears. \u00a0(check out our boy Tom Schaar winning the recent Vans Park Series Event at the 2017 Australian Open) What few fans of skating realize, however, is the BRUTAL TOLL it takes on their bodies. \u00a0From concussions, broken bones, soft tissue injuries and skin lacerations, these stereotyped \u201cskate rats\u201d are much [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1474,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,106,115,109,116,43],"tags":[206,39,207,164,208,209,210,211,212,213],"class_list":["post-1067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-injury-prevention","category-newsletter","category-pain-free-living","category-sport-science","category-sports","tag-anaerobic-energy-system-development","tag-carlsbad","tag-rotational-force-expression","tag-san-diego","tag-single-leg-stability","tag-skateboard-fitness","tag-skateboard-performance","tag-skateboard-performance-training","tag-skateboard-training","tag-strength-training"],"_links":{"self":[{"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/posts\/1067","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/comments?post=1067"}],"version-history":[{"count":0,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/posts\/1067\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/media\/1474"}],"wp:attachment":[{"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/media?parent=1067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/categories?post=1067"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/fananddigital.com\/nakoafit\/wp-json\/wp\/v2\/tags?post=1067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}