Shootin’ Dice Warm-Up Drill

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Is it possible to get youths excited about strength-training? It is when you can approach it as if it was a game, I think!

Our skaters typically can’t wait to put their skates on. After all, weekly, they only have the time during practice to be able to wear them. So we came up with this warm-up to incorporate a little bit of off-skates training in with their warm-up.

You need a set of dice (or more if you have a big group). We got our foamy sets from the dollar store. It’s a good size and of a good material. The skaters can easily toss it. It’s soft so if it rolls on someone, it won’t hurt. And it’s sturdy because, well, they’re kids.

On a separate piece of paper or bristol board, write out what exercise each roll will be. So, for example, if the skater rolls a one, she looks to the paper and reads she has to do squats. A two is push-ups. Three is a fast feet run on the spot. You get the idea. I recommend rolling just one die out of the two or more that you have. This way, others aren’t waiting too long for their turn to roll.

So while the skater who rolled is doing her exercise, her partner is skating a predetermined amount of laps (we ask for three laps). When the laps are done, they skate in the middle of the track where her partner is doing exercises and they trade positions.

We usually run this drill for 10 minutes.