Pain-Free Skateboarding

Onyx HP

Coach
Dr. Danny

Skating is an extreme sport with high physical demands.

As with any sport, exercise can be used to target weak points, reduce injury risk, and get more athletic.

Most skaters DON'T do this.

Start now.

Don't guess when it comes to exercise. Go in with a plan.

This plan helps to improve skate performance, lower the risk of injury, and keep your body healthy.

You will complete 3 workouts each week, targeting key body areas that help you get stronger, more mobile, and more athletic.

The workouts are progressed on a weekly basis to make sure you get better week by week.

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Build Lower Body Strength
Strength training is the most effective method to reducing injury risk.
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Increase Lower Body Mobility
Increase range of motion to meet the demands of skateboarding.
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Improve Balance and Stability
Training balance and stability results in improved muscular coordination.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Strength, mobility, and balance exercises that are specific to skateboarding.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
A program that lives within your app. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Resistance Band // Skateboard
Recommended
Resistance Loop
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Kneeling Hip Flexor/Quad Stretch

2 x 0:30

A2

Downward Dog Stretch

2 x 5 @ 5

A3

Half-Kneeling Adductor Stretch

2 x 0:20

B1

Standing Knee Extension

2 x 12

B2

Wall Calf Raise

2 x 12

C1

Copenhagen Side Plank

2 x 0:15

C2

Side Plank on Elbows

2 x 0:15

C3

Hamstrings ISO Bridge Hold

2 x 0:15

Tuesday
Week 1 Day 3

A1

Kneeling Hip Flexor/Quad Stretch

2 x 0:30

A2

Downward Dog Stretch

2 x 5 @ 5

A3

Half-Kneeling Adductor Stretch

2 x 0:20

B1

Isometric Lunge Hold

2 x 0:15

B2

Wall Calf Raise

2 x 12

C1

Copenhagen Side Plank

2 x 0:15

C2

Side Plank on Elbows

2 x 0:15

C3

Glute Bridge

2 x 15

Thursday
Week 1 Day 5

A1

Kneeling Hip Flexor/Quad Stretch

2 x 0:30

A2

Downward Dog Stretch

2 x 5 @ 5

A3

Half-Kneeling Adductor Stretch

2 x 0:20

B1

Standing Single Leg Knee Extension

2 x 12

B2

Single Leg Calf Raise

2 x 10

C1

Copenhagen Side Plank

2 x 0:15

C2

Side Plank on Elbows

2 x 0:15

C3

Single Leg Hamstrings ISO Hold

2 x 0:15

Coach
coach-avatar Dr. Danny

Board-Certified Doctor of Physical Therapy and Strength and Conditioning Specialist

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Become a more resilient skater.

This program will optimize key body areas to make you a stronger skater and build defense against pain or injury.

Get Pain-Free Skateboarding
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FAQs
Who is this program designed for?
This program is for skaters of all ages and skill levels who are looking to build strength for skating and reduce risk of injury.
Can I Use This Program if I Already Exercise?
Yes. This program can be used to supplement a general exercise routine or build up to an exercise routine.
What Do I Do Once I've Completed The Program?
Time to continue the progress! Jump in the Skater Strength Program for fresh weekly programming. Click the link BELOW!
Can I reuse this program?
Yes! You can keep doing the exercises in this program to maintain your gains. However, it would be beneficial to progress to the next step in your training.
Can I use this program if I'm injured?
Let's hop on a free virtual call to discuss the specifics of your condition. This program is not designed to treat any specific injurie(s)/illness(es).
Pain-Free Skateboarding