Sunday, March 18, 2012

Pants Off Dance Off On Skates Work-Out

The following drill is a guest post by Smarty Pants of the Texas Rollergirls; she is the creator of this drill.

Alternative names: Pants Off Dance Off
Objective: Getting a great workout while having fun; improving your blocking skills
Typical length of drill: 30-60 minutes
Materials needed: 
  • You will need a way to play music at a pretty good volume- think dance party.
  • You will need a pretty good, upbeat dance mix. I prefer sometime from the 80s think Pretty and Pink or 90s hip-hop.
  • You will need your skates and your pads if you want to skate. If you do not have access to a rink, you can do this off skates, which can be just as rewarding, simply different.
  • Basically you will dance- practicing booty blocking and you will do other exercises for a set amount of time.
  • I recommend at least 30 minutes if you are short on time and up to an hour if you’re also going to do something else that is active later that day.
  • Be creative! Try to come up with some cool work-outs. Just imagine what would happen if you combined going out with your friends dancing with body circuits.
Skill level required: None
Description: I like to lead on-skates workouts that encourage skaters to sweat and exercise while having a good time and challenging their skater skills.

60 minute Pants Off Dance Off

Start with dancing for a 10-minute warm-up- pretend you are attempting to impersonate the ladies in music videos- you know the ones in short shorts and bras… I recommend the music mix start mild and build up over a 10-minute period.

Follow this warm-up with a 5-minute dynamic stretch and quick water.

Next go into hip blocking and sprinting for 10 minutes- have skaters hit hard and furious, attempting to get as many hip checks in as possible during a 60 second period, then have them sprint as many laps as possible during a 60 second period.

Throw in another 5-minute dynamic stretch and quick water.

For the next 15 minutes you will spend 60 seconds blocking on your knees (see description below), 60 seconds dancing, and 60 seconds sprinting.

  • Hip blocking while kneeling is something I like to do with fresh meat who have yet to feel stable on their skates but who need to practice blocking- they can simulate many of the same movements while kneeling not having to worry about loosing their balance, but getting to hit hard.  For ladies with injured knees (hopefully not everyone…) have them stand and do regular hip blocking.

Throw in another 5-minute dynamic stretch and grab more water.

Finish your workout with 10-minute body circuits, 45 seconds on, 15 seconds off of the following:
  • Kayak crunches
  • Jack-knives
  • Squats
  • Right side plank
  • Front to side crunches
  • Left side plank
  • Sculling sit-ups
  • Push-ups
  • Scissor kicks
  • Plank

Quick 30 Pants Off Dance Off

Salt-n-Pepa in 1987
  • 10 minute- warm-up dancing to your favorite hip-hop mix. Pretend that you are practicing to try out for a Salt n Pepper music video; you know what I’m talking about…
  • 5 minutes- dynamic stretching with 2 sets of crunches for 60 seconds
  • 10 minutes- 60 seconds dancing 60 seconds squatting x 5
  • 5 minutes- dynamic stretching with 2 sets of crunches for 60 seconds

Additional notes: To see more of Smarty Pants' guest posts, click here.

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