Skaters pick a spot on the track where they can move horizontally. We will start with some individual endurance exercises, and then continue with 2-walls. In the third (optional) step, we add jammers.

Individual endurance (5min.) We will do a HIIT exercise where skaters move from the inside towards the outside of the track. We will do 2 sets, and each exercise has 30 seconds of work and 10 seconds rest. Skaters will:

• Sprint from side to side, touching the ground on each side
• Step from side to side, not rolling
• "Shuffle" from side to side (step with some air-time)

Endurance in pairs (5min.) Skaters pair up, and start together in the middle of the track, in a good, tight 2-wall. On the trainer's signal, both skaters skate to the side of the track (inside skater to the inside, outside skater to the outside) and touch the boundary, then skate back as fast as possible and form a good 2-wall again.

As skaters take off to the sides, they can push off from each other to gain some extra starting speed.

Make skaters switch sides (inside/outside) and partners regularly.

Endurance in pairs with jammer (5min.) Same as the previous step, but jammers skate around the track and try to dodge around the moving skaters. They make no contact (water/air jamming) or they are allowed to make contact with the 2-wall in the middle to test the strengths (fire/earth jamming).

Skaters will use each other in the middle to push off for strength, they will be very quick, they will not pass over the track boundary, and they will be stable two-walls that cannot be broken by the jammers.