1. center of gravity movement exercise

(1) Stand still: wear roller skates, stand with your feet shoulder-width parallel, your legs slightly bent, your upper body slightly leaning forward, and your arms naturally drooping. The center of gravity shifts to the left leg, and the right leg is slightly raised and lowered. Then the center of gravity moves to the right leg, and the left leg is slightly raised and lowered. Practice repeatedly and gradually speed up.

(2) One-leg support balance: on the basis of mastering the standing posture, keep the original posture, hold the railing or companion, shift the center of gravity to one leg, and then retract to the initial posture after the other leg is extended laterally, and change feet to repeat the above actions.

(3) Squat exercises imitating sliding posture: The sliding posture of speed roller skating is directly related to the sliding speed. The correct running posture is that the upper body leans forward nearly horizontally, the shoulders are slightly higher than the arms, the legs are bent, the upper body and the ground form an angle of 15 ~ 20 degrees, the thighs and calves form an angle of 90 ~10 degrees, and the ankles form an angle of 50 ~ 70 degrees. Hold your hands behind your back or swing naturally at your side, raise your head naturally and look forward.

(4) Figure-of-eight walking exercise: Stand with your feet in an external figure-of-eight, maintain a good standing posture, move your center of gravity to your left foot, take a small step forward with your right foot, then move your left foot center of gravity to your left leg, and then move your left foot center of gravity forward, and repeat the above exercise.

(5) Step by step: Stand in the same place, first move the center of gravity to the left leg, take back the right leg, cross the front and outside of the left leg, then move the center of gravity to the right leg, then take back the left side of the left leg to make a starting posture, and practice repeatedly.

Straight slide

(1) One-pedal biped gliding exercise: Push the right foot to the ground with the inner edge, and push the center of gravity to the left leg that slides forward. After pedaling on the ground, the right foot quickly gathers with the left leg to form a two-legged slide. Then use the left pedal to push the center of gravity to the right leg that slides forward. After the left pedal touches the ground, slide quickly with the right leg. ?

(2) One-leg sliding: the upper body leans forward, the arms naturally droop, and the feet stand slightly apart into an outer figure. The center of gravity moves to the right leg, the left foot pushes the ground with the inner edge of the right foot, and the left foot slides forward hard. After the kicking, the center of gravity is pushed to the left leg, and the left leg squats to support inertial sliding, and then the right leg contracts forward. At the same time, put your left foot on the ground and push your center of gravity to the finish line with your left leg. Say it again.

(3) Preliminary understanding of the straight sliding method: the upper body leans forward, the shoulders are slightly higher than the hips, the hands are clasped behind the back or swing naturally, the legs are bent, the upper body makes an angle of 15 ~ 20 degrees with the ground, the knee joint makes an angle of 90 ~ 1 10 degrees, and the ankle joint makes an angle of 50 ~ 70 degrees. Keep this posture, do inertial gliding exercises, with one foot on the ground and one foot supported.

(4) Straight swing arm action: A powerful swing arm swings back and forth along the longitudinal axis of the body with acceleration. When the arms swing upward, the pedaling force of the pedaling leg can be increased. At the same time, the faster the arm swings, the faster the center of gravity moves. Therefore, in order to improve the sliding frequency, it is necessary to reduce the amplitude of the swing arm and speed up the frequency of the swing arm.

3. Slide around the corner?

There are obvious differences between curve gliding technology and straight gliding technology. The characteristic of curve gliding technique is that the practitioner glides with crossed steps. Due to centripetal force, the upper body not only leans forward, but also leans to the left. ?

(1) The left foot supports the right foot to slide continuously:? Starting from the standing position, the left foot pushes the ground with the outer edge, then quickly approaches the left foot, then pushes the right foot to the ground again, and the left foot continues to slide forward and outward. ?

(2) Do discontinuous stride sliding on the arc:? Use the straight sliding step method on the arc, and insert the cross step of the curve in the middle. When the left foot has a stable balance, the right foot takes a small step forward to the left side of the left foot; As long as the right foot slides for a short time, the left foot quickly retracts from the back of the right leg, and the right foot pushes the left foot to slide in a straight line. Repeat the above actions. ?

4. How to stop?

In the process of taxiing, it is sometimes necessary to stop taxiing in time, so you must learn how to stop taxiing while mastering the basic actions of taxiing. Commonly used stop methods are "T" stop method and two-foot emergency stop method. ?

(1) T-stop loss method:? When sliding forward, focus on your right foot and bend your right knee. At the same time, lift your left foot and put it horizontally on your right foot to form a "T" shape, and then the sides of the four wheels of your left foot rub against the ground to slow down the sliding speed until the sliding stops. ?

(2) Two-foot emergency stop method:? When sliding forward, put your feet together, rotate your feet 90 degrees counterclockwise (or clockwise) at the same time, press the inner wheel of your right foot and the outer wheel of your left foot to the ground, bend your knees and sit back, lean forward, lean left (right), stretch your arms forward, and press your feet to the ground, then stop sliding. ?