Considerations When Designing and Training Movement Preparation for Skateboarders

Movement preparation, or movement prep as we will refer to it, is intended to prepare the body for the more vigorous demands of an exercise session or sporting event. When structuring movement prep specific to the needs of a skateboarder, consider the intended outcome and which bodily structures will be involved. Three components that I like to program into most people’s movement prep are drills that focus on core, balance, and reactivity.

The general lines of progression are as follows; core training begins with limited motion of the spine, advancing through flexion/extension/rotation as coordination and quality of movement improves. Balance training progresses from simple to more complex, challenging proprioceptive demands through surface selection, stance, joint involvement, etc. Reactive or plyometric training begins with a focus on force absorption and landing mechanics, increasing in pattern complexity and force production as the athlete becomes more skillful. The proceeding sections will break these down further, while also offering some ideas for exercise selection.

Core training for skateboarders should highlight their sport specific needs. When programming core work, exercises that involve hip flexion/extension, ankle dorsiflexion/plantarflexion, hip abduction/adduction, and rotation through the torso should be a staple as these are movements that skateboarding calls for. Begin with exercises that teach the athlete to maintain a mostly neutral spine while the upper and lower limbs are moving. Exercises such as banded dead bugs, quadruped opposite arm and leg reaches, and side planks with rotation are generally well tolerated and solid entry points. When deemed ready, progress towards movements that call for spinal flexion, extension, and greater rotation, such as sit ups, hanging knee raises, and cable chops. I find that many skateboarders present with almost too much lower spinal rotation, so helping to teach the athlete how to use their trunk musculature when turning can avoid unnecessary wrenching through the lumbar spine. In final stages of core training, the use of medicine balls for different throwing and slam patterns helps to develop power and explosivity and is often interpreted as fun by the athlete.

Balance training for skateboarders should look to better coordination between the foot/ankle complex, and the hip. Improving proprioception and endurance can begin with simple single leg holds, reaches, and marches. As coordination and tolerance improves, movements that focus on femur on pelvic hip internal and external rotation can help to build strength and neuromuscular control. Airplane variations are a top choice as they mirror the late stage of what one may consider the swing phase of a push cycle. Single leg ball drops can be used to train balance and deceleration, with hops to a hold or single leg repeating hops used as late-stage balance training.

Often, skaters will perform tricks that take them down stair sets or airborne over obstacles. Improper landings can be detrimental to a skater’s longevity, so instructing them on how to decelerate and yield should be the first aim of reactive or plyometric training. Begin by teaching clients proper landing mechanics through ideal foot positioning and the usages of holds upon impact. Generally, they should be instructed to flex through their knees, hips, and ankles to help absorb forces. Once they have shown adequate stability, skateboarders can begin to explore elements of force production and acceleration. Hops and jumps that include rotation, triple extension, and triple flexion would be most appropriate as these are not only common throughout most athletic disciplines, but especially in skateboarders who perform any type of ground-leaving tricks. Tuck jumps, transverse hops, pogos, counterstrikes, and box jumps all have their legitimacy and can be progressed through range, tempo, and height. Additionally, plyometrics help to strengthen the bones and connective tissues within the lower extremities, which may positively contribute to a reduced incidence of injury.

Movement prep should be a keystone of any skateboarders athletic training.  When going through program design, sport demands and bodily positions should act as the foundation, with thoughtful exercise selection forming the framework. I often tell my athletes, “Do not underestimate the power of a good warm-up!”, as it can make a world of difference during planned exercise.