Identify a Goal

• 1). Determine the desired distance that is to be covered for improvement
  
  
• 2). Measure initial fitness and time to cover the goal distance
  
  
• 3). Create a fitness training program to increase speed.
  
  

Improve Skating Technique

• 1). Develop and maintain a lower posture.
  
  
• 2). Stride to the side instead of straight back to maximize power.
  
  
• 3). Increase stride length and try to fall onto the other leg.
  
  
• 4). Bring the striding leg around in a loop before contacting the ground.
  
  
• 5). Bring this foot forward on the ground ahead of the other skate.
  
  
• 6). Stride with the other leg next with the same technique used previously.
  
  
• 7). Practice this technique until proficient.
  
  

Improve Fitness

• 1). Set the training distance to be covered.
  
  
• 2). Skate the training distance using the newly learned speed-skating technique.
  
  
• 3). Train on skates until fitness and speed improve.
  
  
• 4). Keep an active exercise diary to track progress.
  
  

Improve Fitness Off the Skates

• 1). Take adequate rest and recovery days.
  
  
• 2). Run, bike, swim or perform some other cardiovascular exercise for off days from skating.
  
  
• 3). Strengthen the abdominals, back and deep posture muscles with resistance training.
  
  
• 4). Strengthen the legs and upper body with resistance training.